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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81
Biscuits, plain or buttermilk, frozen, baked
SR LegacyBaked Products · 338 kcal per 100 gIron high 3.3 mg per 100 g · 18% DVAbout 0.936 mg in 1 oz (28.4 g) -
82
Phyllo dough
SR LegacyBaked Products · 299 kcal per 100 gIron high 3.2 mg per 100 g · 18% DVAbout 0.91 mg in 1 oz (28.4 g) -
83
Lentils, sprouted, raw
SR LegacyVegetables and Vegetable Products · 106 kcal per 100 gIron high 3.2 mg per 100 g · 18% DVAbout 2.5 mg in 1 cup (77 g) -
84
Pumpkin leaves, cooked, boiled, drained, with salt
SR LegacyVegetables and Vegetable Products · 21 kcal per 100 gIron high 3.2 mg per 100 g · 18% DVAbout 2.3 mg in 1 cup (71 g) -
85
Beet greens, raw
Foundation FoodsVegetables and Vegetable Products · 26 kcal per 100 gIron high 3.2 mg per 100 g · 18% DVAbout 1.2 mg in 1 cup (38 g) -
86
Focaccia, Italian flatbread, plain
SR LegacyBaked Products · 249 kcal per 100 gIron high 3.2 mg per 100 g · 18% DVAbout 1.8 mg in 1 piece (57 g) -
87
Lima beans, immature seeds, raw
SR LegacyVegetables and Vegetable Products · 113 kcal per 100 gIron high 3.1 mg per 100 g · 17% DVAbout 4.9 mg in 1 cup (156 g) -
88
Hearts of palm, canned
SR LegacyVegetables and Vegetable Products · 28 kcal per 100 gIron high 3.1 mg per 100 g · 17% DVAbout 4.6 mg in 1 cup (146 g) -
89
Burrito, beef and bean, microwaved
SR LegacyMeals, Entrees, and Side Dishes · 298 kcal per 100 gIron high 3.1 mg per 100 g · 17% DVAbout 3.6 mg in 1 burrito cooked (116 g) -
90
Dandelion greens, raw
SR LegacyVegetables and Vegetable Products · 45 kcal per 100 gIron high 3.1 mg per 100 g · 17% DVAbout 1.7 mg in 1 cup, chopped (55 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