MicroNutritiousPrecision Food & Nutrient Analytics

Highest Iron Foods

Foods ranked by iron per 100 g from USDA FoodData Central.

Iron is a core component of hemoglobin, the protein that carries oxygen in the blood, and deficiency is one of the most common nutrient deficiencies worldwide, causing fatigue and anemia. Iron from meat, poultry, and fish is absorbed more readily than iron from plant sources; unlike most water-soluble nutrients, excess iron can build up and become toxic, so iron supplements in particular should only be taken if a deficiency is confirmed.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodIron per 100 g
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry66.4 mg
Parsley, freeze-dried53.9 mg
Beef, variety meats and by-products, spleen, raw44.6 mg
Lamb, variety meats and by-products, spleen, raw41.9 mg
Beef, variety meats and by-products, spleen, cooked, braised39.4 mg
Lamb, variety meats and by-products, spleen, cooked, braised38.7 mg
Duck, domesticated, liver, raw30.5 mg
Goose, liver, raw30.5 mg
Seaweed, spirulina, dried28.5 mg
Pork, fresh, variety meats and by-products, liver, raw23.3 mg
Pork, fresh, variety meats and by-products, spleen, raw22.3 mg
Pork, fresh, variety meats and by-products, spleen, cooked, braised22.2 mg
Seaweed, agar, dried21.4 mg
Chives, freeze-dried20 mg
Seeds, sesame butter, paste19.2 mg
Pork, fresh, variety meats and by-products, lungs, raw18.9 mg
Rice bran, crude18.5 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised17.9 mg
Peanut butter, chunky, vitamin and mineral fortified17.5 mg
Peanut butter, smooth, vitamin and mineral fortified16.6 mg
Pork, fresh, variety meats and by-products, lungs, cooked, braised16.4 mg
Soybeans, mature seeds, raw15.7 mg
Seeds, sesame flour, high-fat15.2 mg
Seeds, sesame seeds, whole, roasted and toasted14.8 mg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried14.7 mg
Seeds, sesame meal, partially defatted14.6 mg
Seeds, sesame seeds, whole, dried14.6 mg
Soy protein isolate14.5 mg
Soy protein isolate, potassium type14.5 mg
Seeds, sesame flour, partially defatted14.3 mg
Seeds, sesame flour, low-fat14.2 mg
Sorghum bran, white, unenriched, dry, raw14.2 mg
Mollusks, clam, mixed species, cooked, breaded and fried13.9 mg
Soy meal, defatted, raw13.7 mg
Seeds, cottonseed meal, partially defatted (glandless)13.4 mg
Winged beans, mature seeds, raw13.4 mg
Chicken, liver, all classes, cooked, pan-fried12.9 mg
Beverage, instant breakfast powder, chocolate, not reconstituted12.8 mg
Seeds, cottonseed flour, partially defatted (glandless)12.7 mg
Archway Home Style Cookies, Reduced Fat Ginger Snaps12.6 mg
Seeds, cottonseed flour, low fat (glandless)12.6 mg
Lamb, variety meats and by-products, kidneys, cooked, braised12.4 mg
Mushrooms, morel, raw12.2 mg
Cookies, chocolate sandwich, with creme filling, regular12.1 mg
Flour, potato12 mg
Meat extender12 mg
Protein supplement, milk based, Muscle Milk Light, powder12 mg
Fish, caviar, black and red, granular11.9 mg
Chicken, liver, all classes, cooked, simmered11.6 mg
Leavening agents, baking powder, double-acting, straight phosphate11.3 mg
Leavening agents, baking powder, double-acting, sodium aluminum sulfate11 mg
Peppers, ancho, dried10.9 mg
Mollusks, cuttlefish, mixed species, cooked, moist heat10.8 mg
Mothbeans, mature seeds, raw10.8 mg
Soy protein concentrate, produced by acid wash10.8 mg
Soy protein concentrate, produced by alcohol extraction10.8 mg
Game meat, bear, cooked, simmered10.7 mg
Wheat bran, crude10.6 mg
Beans, white, mature seeds, raw10.4 mg
Peppers, sweet, red, freeze-dried10.4 mg
Chicken, broilers or fryers, giblets, cooked, fried10.3 mg
Lamb, variety meats and by-products, liver, cooked, pan-fried10.2 mg
Mollusks, whelk, unspecified, cooked, moist heat10.1 mg
Game meat, beaver, cooked, roasted10 mg
Cowpeas, catjang, mature seeds, raw9.9 mg
Peppers, pasilla, dried9.8 mg
Tofu, dried-frozen (koyadofu)9.7 mg
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate9.7 mg
Mollusks, octopus, common, cooked, moist heat9.5 mg
Flour, soy, full-fat9.5 mg
Beans, kidney, california red, mature seeds, raw9.3 mg
Veal, variety meats and by-products, spleen, raw9.3 mg
Egg, yolk, dried9.3 mg
Soy flour, defatted9.2 mg
Mollusks, oyster, eastern, wild, cooked, moist heat9.2 mg
Mollusks, oyster, Pacific, cooked, moist heat9.2 mg
Tomatoes, sun-dried9.1 mg
Chicken, heart, all classes, cooked, simmered9 mg
Chicken, liver, all classes, raw9 mg
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)8.9 mg
Turkey, all classes, liver, raw8.9 mg
Seaweed, irishmoss, raw8.9 mg
Seeds, pumpkin and squash seed kernels, dried8.8 mg
Beans, black turtle, mature seeds, raw8.7 mg
Beans, kidney, royal red, mature seeds, raw8.7 mg
Yardlong beans, mature seeds, raw8.6 mg
Natto8.6 mg
Protein supplement, milk based, Muscle Milk, powder8.6 mg
Corn flour, masa, enriched, white8.5 mg
Corn flour, yellow, masa, enriched8.5 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw8.4 mg
Baobab powder8.4 mg
Seeds, pumpkin seeds (pepitas), raw8.4 mg
Egg, whole, dried, stabilized, glucose reduced8.3 mg
Lamb, variety meats and by-products, liver, cooked, braised8.3 mg
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw8.3 mg
Beans, kidney, all types, mature seeds, raw8.2 mg
Soy flour, low-fat8.2 mg
Leavening agents, baking powder, low-sodium8.2 mg
Lemon grass (citronella), raw8.2 mg