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.
- USDA FoodData Central for whole and branded foods.
- Open Food Facts for product photos and international labels.
- Wikimedia Commons for photos of whole foods.
Calories, vitamins, and minerals for your age, sex, size, and activity.
Work out your targetsEveryday foods high in iron
Ranked by amount per 100 g across 5,780 USDA foods that report iron.
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61
Pretzels, soft
SR LegacySnacks · 338 kcal per 100 gIron high 3.9 mg per 100 g · 22% DVAbout 5.6 mg in 1 large (143 g) -
62
Chicken, meatless, breaded, fried
SR LegacyLegumes and Legume Products · 234 kcal per 100 gIron high 3.8 mg per 100 g · 21% DVAbout 5 mg in 1 cup, diced (130 g) -
63
Syrups, sorghum
SR LegacySweets · 290 kcal per 100 gIron high 3.8 mg per 100 g · 21% DVAbout 13 mg in 1 cup (330 g) -
64
School Lunch, chicken patty, whole grain breaded
SR LegacyFast Foods · 246 kcal per 100 gIron high 3.8 mg per 100 g · 21% DVAbout 3.2 mg in 1 patty (86 g) -
65
Chrysanthemum, garland, cooked, boiled, drained, with salt
SR LegacyVegetables and Vegetable Products · 20 kcal per 100 gIron high 3.7 mg per 100 g · 21% DVAbout 3.7 mg in 1 cup (1" pieces) (100 g) -
66
Sausage, meatless
SR LegacyLegumes and Legume Products · 255 kcal per 100 gIron high 3.7 mg per 100 g · 21% DVAbout 0.93 mg in 1 link (25 g) -
67
Glutino, Gluten Free Wafers, Milk Chocolate
SR LegacyBaked Products · 541 kcal per 100 gIron high 3.7 mg per 100 g · 20% DVAbout 0.844 mg in 3 cookies (23 g) -
68
Borage, cooked, boiled, drained, with salt
SR LegacyVegetables and Vegetable Products · 25 kcal per 100 gIron high 3.6 mg per 100 g · 20% DV -
69
Barley, hulled
SR LegacyCereal Grains and Pasta · 354 kcal per 100 gIron high 3.6 mg per 100 g · 20% DVAbout 6.6 mg in 1 cup (184 g) -
70
Schar, Gluten-Free, Classic White Rolls
SR LegacyBaked Products · 239 kcal per 100 gIron high 3.6 mg per 100 g · 20% DVAbout 2.8 mg in 1 roll (78 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