Nutrition facts

Top 10 foods high in iron

Ranked from USDA's reference data for whole and generic foods. Pick a food to see its full nutrition label.

Where the data comes from
  • USDA FoodData Central for whole and branded foods.
  • Open Food Facts for product photos and international labels.
  • Wikimedia Commons for photos of whole foods.
How sources are chosen
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Everyday foods high in iron

Ranked by amount per 100 g across 5,780 USDA foods that report iron.

  1. 41

    Breakfast bar, corn flake crust with fruit

    SR Legacy
    Snacks · 376 kcal per 100 g
    Iron high 4.9 mg per 100 g · 27% DV
    About 1.4 mg in 1 oz (28.4 g)
  2. 42

    Jute, potherb, raw

    SR Legacy
    Vegetables and Vegetable Products · 34 kcal per 100 g
    Iron high 4.8 mg per 100 g · 26% DV
    About 1.3 mg in 1 cup (28 g)
  3. 43

    Molasses

    SR Legacy
    Sweets · 290 kcal per 100 g
    Iron high 4.7 mg per 100 g · 26% DV
    About 16 mg in 1 cup (337 g)
  4. 44

    Fast foods, breadstick, soft, prepared with garlic and parmesan cheese

    SR Legacy
    Fast Foods · 343 kcal per 100 g
    Iron high 4.7 mg per 100 g · 26% DV
    About 2 mg in 1 breadstick (43 g)
  5. 45

    Fish, anchovy, european, canned in oil, drained solids

    SR Legacy
    Finfish and Shellfish Products · 210 kcal per 100 g
    Iron high 4.6 mg per 100 g · 26% DV
    About 1.3 mg in 1 oz, boneless (28.4 g)
  6. 46

    Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

    SR Legacy
    Baked Products · 287 kcal per 100 g
    Iron high 4.5 mg per 100 g · 25% DV
    About 1.1 mg in 1 mini bagel (2-1/2" dia) (24 g)
  7. 47

    Ice cream cones, sugar, rolled-type

    SR Legacy
    Baked Products · 402 kcal per 100 g
    Iron high 4.4 mg per 100 g · 25% DV
    About 1.3 mg in 1 oz (28.4 g)
  8. 48

    Chocolate-flavored hazelnut spread

    SR Legacy
    Sweets · 539 kcal per 100 g
    Iron high 4.4 mg per 100 g · 24% DV
    About 1.6 mg in 1 serving 2 TBSP (37 g)
  9. 49

    Semolina, enriched

    SR Legacy
    Cereal Grains and Pasta · 360 kcal per 100 g
    Iron high 4.4 mg per 100 g · 24% DV
    About 7.3 mg in 1 cup (167 g)
  10. 50

    Oats, whole grain, rolled, old fashioned

    Foundation Foods
    Cereal Grains and Pasta · 379 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 6.8 mg in 1 cup (156 g)

Amounts are per 100 g, so compare serving sizes too: a food can rank high per 100 g but be eaten in small amounts. Similar foods, such as organ meats from different animals or different cuts of beef, appear once: the highest-ranked one is shown. Everyday foods leaves out dried and powdered forms, spices, baby foods, and ingredients such as flours and extracts.

Data: USDA FoodData Central, Foundation Foods (2026-04-30 release) and SR Legacy (2018), with Foundation values preferred. Brand-name products aren't ranked, including the brand-name items in USDA's reference data. How rankings work · See percentages of your own daily needs · Search for the words “high in iron” instead