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. 71

    Spinach, cooked, boiled, drained, with salt

    SR Legacy
    Vegetables and Vegetable Products · 23 kcal per 100 g
    Iron high 3.6 mg per 100 g · 20% DV
    About 6.4 mg in 1 cup (180 g)
  2. 72

    Frozen novelties, ice type, pineapple-coconut

    SR Legacy
    Sweets · 113 kcal per 100 g
    Iron high 3.5 mg per 100 g · 20% DV
    About 3.5 mg in 0.5 cup (4 fl oz) (99 g)
  3. 73

    Tomato products, canned, sauce, spanish style

    SR Legacy
    Vegetables and Vegetable Products · 33 kcal per 100 g
    Iron high 3.5 mg per 100 g · 19% DV
    About 8.5 mg in 1 cup (244 g)
  4. 74

    Chili with beans, canned

    SR Legacy
    Legumes and Legume Products · 103 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 8.8 mg in 1 cup (256 g)
  5. 75

    Falafel, home-prepared

    SR Legacy
    Legumes and Legume Products · 333 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 0.581 mg in 1 patty (approx 2-1/4" dia) (17 g)
  6. 76

    Tart, breakfast, low fat

    SR Legacy
    Baked Products · 372 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 1.8 mg in 1 tart (52 g)
  7. 77

    Jerusalem-artichokes, raw

    SR Legacy
    Vegetables and Vegetable Products · 73 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 5.1 mg in 1 cup slices (150 g)
  8. 78

    Sorghum grain

    SR Legacy
    Cereal Grains and Pasta · 329 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 6.5 mg in 1 cup (192 g)
  9. 79

    Wonton wrappers (includes egg roll wrappers)

    SR Legacy
    Baked Products · 291 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 0.953 mg in 1 oz (28.4 g)
  10. 80

    Pasta, fresh-refrigerated, plain, as purchased

    SR Legacy
    Cereal Grains and Pasta · 288 kcal per 100 g
    Iron high 3.4 mg per 100 g · 19% DV
    About 4.3 mg in 4.5 oz (128 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