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. 51

    Kraft, Stove Top Stuffing Mix Chicken Flavor

    SR Legacy
    Baked Products · 381 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 1.2 mg in 1 NLEA serving (makes 1/2 cup prepared) (28 g)
  2. 52

    Pie Crust, Cookie-type, Chocolate, Ready Crust

    SR Legacy
    Baked Products · 484 kcal per 100 g
    Iron high 4.3 mg per 100 g · 24% DV
    About 7.8 mg in 1 crust (182 g)
  3. 53

    Muffins, oat bran

    SR Legacy
    Baked Products · 270 kcal per 100 g
    Iron high 4.2 mg per 100 g · 23% DV
    About 1.2 mg in 1 oz (28.4 g)
  4. 54

    Egg, yolk, raw, frozen, pasteurized

    Foundation Foods
    Dairy and Egg Products · 296 kcal per 100 g
    Iron high 4.1 mg per 100 g · 23% DV
    About 1.2 mg in 1 oz (28.4 g)
  5. 55

    Croutons, plain

    SR Legacy
    Baked Products · 407 kcal per 100 g
    Iron high 4.1 mg per 100 g · 23% DV
    About 0.579 mg in 0.5 oz (14.2 g)
  6. 56

    Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber

    SR Legacy
    Baked Products · 409 kcal per 100 g
    Iron high 4 mg per 100 g · 22% DV
    About 1.1 mg in 1 cake 1 serving (27 g)
  7. 57

    Drumstick leaves, raw

    SR Legacy
    Vegetables and Vegetable Products · 64 kcal per 100 g
    Iron high 4 mg per 100 g · 22% DV
    About 0.84 mg in 1 cup, chopped (21 g)
  8. 58

    Winged bean leaves, raw

    SR Legacy
    Vegetables and Vegetable Products · 74 kcal per 100 g
    Iron high 4 mg per 100 g · 22% DV
  9. 59

    Doughnuts, cake-type, plain, chocolate-coated or frosted

    SR Legacy
    Baked Products · 452 kcal per 100 g
    Iron high 4 mg per 100 g · 22% DV
    About 1.1 mg in 1 oz (28.4 g)
  10. 60

    Rolls, hamburger or hotdog, mixed-grain

    SR Legacy
    Baked Products · 263 kcal per 100 g
    Iron high 4 mg per 100 g · 22% DV
    About 1.1 mg in 1 oz (28.4 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