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. 1

    Beef, variety meats and by-products, spleen, raw

    SR Legacy
    Beef Products · 105 kcal per 100 g
    Iron high 45 mg per 100 g · 247% DV
    About 13 mg in 1 oz (28.4 g)
  2. 2

    Cereals ready-to-eat, rice, puffed, fortified

    SR Legacy
    Breakfast Cereals · 402 kcal per 100 g
    Iron high 32 mg per 100 g · 176% DV
    About 4.4 mg in 1 cup (14 g)
  3. 3

    Seeds, sesame butter, paste

    SR Legacy
    Nut and Seed Products · 586 kcal per 100 g
    Iron high 19 mg per 100 g · 107% DV
    About 3.1 mg in 1 tbsp (16 g)
  4. 4

    Peanut butter, chunky, vitamin and mineral fortified

    SR Legacy
    Legumes and Legume Products · 593 kcal per 100 g
    Iron high 18 mg per 100 g · 97% DV
    About 5.6 mg in 2 tbsp (32 g)
  5. 5

    Baking chocolate, unsweetened, squares

    SR Legacy
    Sweets · 642 kcal per 100 g
    Iron high 17 mg per 100 g · 97% DV
    About 5 mg in 1 oz square Bakers (29 g)
  6. 6

    Mollusks, clam, mixed species, cooked, breaded and fried

    SR Legacy
    Finfish and Shellfish Products · 202 kcal per 100 g
    Iron high 14 mg per 100 g · 77% DV
    About 12 mg in 3 oz (85 g)
  7. 7

    Archway Home Style Cookies, Reduced Fat Ginger Snaps

    SR Legacy
    Baked Products · 424 kcal per 100 g
    Iron high 13 mg per 100 g · 70% DV
    About 4 mg in 1 serving (32 g)
  8. 8

    Mushrooms, morel, raw

    SR Legacy
    Vegetables and Vegetable Products · 31 kcal per 100 g
    Iron high 12 mg per 100 g · 68% DV
    About 8 mg in 1 cup (66 g)
  9. 9

    Fish, caviar, black and red, granular

    SR Legacy
    Finfish and Shellfish Products · 264 kcal per 100 g
    Iron high 12 mg per 100 g · 66% DV
    About 1.9 mg in 1 tbsp (16 g)
  10. 10

    Game meat, bear, cooked, simmered

    SR Legacy
    Lamb, Veal, and Game Products · 259 kcal per 100 g
    Iron high 11 mg per 100 g · 60% DV
    About 9.1 mg in 3 oz (85 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