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Foods high in iron

The most iron per typical portion among 13,583 USDA reference foods: cereals ready-to-eat, quaker, toasted multigrain crisps, 17 mg in 1.25 cup, 94% of the 18 mg Daily Value. 105 of the 1,061 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most iron per portion?

  1. 1
    17mg94% DV · 30 mg per 100 g · 16 mg per 200 calories
  2. 2
    15mg83% DV · 18 mg per 100 g · 22 mg per 200 calories
  3. 3
    Natto
    Natto · 1 cup (175 g)
    15mg83% DV · 8.6 mg per 100 g · 8.2 mg per 200 calories
  4. 4
    15mg83% DV · 6.7 mg per 100 g · 18 mg per 200 calories
  5. 5
    Cereal
    Cereal, O's, multigrain · 1 prepackaged single serving (30 g)
    14mg78% DV · 47 mg per 100 g · 25 mg per 200 calories
  6. 6
    Oats
    Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) · 1 cup, cooked (234 g)
    14mg78% DV · 6.0 mg per 100 g · 18 mg per 200 calories
  7. 7
    Chicken heart
    Chicken, heart, all classes, cooked, simmered · 1 cup, chopped or diced (145 g)
    13mg72% DV · 9.0 mg per 100 g · 9.8 mg per 200 calories
  8. 8
    Soybean curd cheese
    Soybean curd cheese · 1 cup (225 g)
    13mg72% DV · 5.6 mg per 100 g · 7.4 mg per 200 calories
  9. 9
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    13mg72% DV · 5.6 mg per 100 g · 7.4 mg per 200 calories
  10. 10
    Farina
    Cereals, farina, enriched, cooked with water, with salt · 1 cup (233 g)
    12mg67% DV · 5.3 mg per 100 g · 20 mg per 200 calories
  11. 11
    Clams
    Mollusks, clam, mixed species, cooked, breaded and fried · 3 oz (85 g)
    12mg67% DV · 14 mg per 100 g · 14 mg per 200 calories
  12. 12
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    11mg61% DV · 13 mg per 100 g · 15 mg per 200 calories
  13. 13
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    9.2mg51% DV · 11 mg per 100 g · 14 mg per 200 calories
  14. 14
    Heart
    Heart · 1 cup (145 g)
    9.2mg51% DV · 6.3 mg per 100 g · 7.7 mg per 200 calories
  15. 15
    Hyacinth-beans
    Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
    8.9mg49% DV · 4.6 mg per 100 g · 7.8 mg per 200 calories
  16. 16
    8.7mg48% DV · 10 mg per 100 g · 8.6 mg per 200 calories
  17. 17
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    8.6mg48% DV · 10 mg per 100 g · 7.3 mg per 200 calories
  18. 18
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    8.3mg46% DV · 5.9 mg per 100 g · 5.5 mg per 200 calories
  19. 19
    Octopus
    Mollusks, octopus, common, cooked, moist heat · 3 oz (85 g)
    8.1mg45% DV · 9.5 mg per 100 g · 12 mg per 200 calories
  20. 20
    Morel mushrooms
    Mushrooms, morel, raw · 1 cup (66 g)
    8.0mg44% DV · 12 mg per 100 g · 79 mg per 200 calories
  21. 21
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    7.8mg43% DV · 3.0 mg per 100 g · 5.2 mg per 200 calories
  22. 22
    Oyster
    Mollusks, oyster, eastern, wild, cooked, moist heat · 3 oz (85 g)
    7.8mg43% DV · 9.2 mg per 100 g · 18 mg per 200 calories
  23. 23
    Dal
    Dal · 1 cup (240 g)
    7.6mg42% DV · 3.2 mg per 100 g · 4.4 mg per 200 calories
  24. 24
    Winged beans
    Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    7.4mg41% DV · 4.3 mg per 100 g · 5.9 mg per 200 calories
  25. 25
    Upma
    Upma · 1 cup, cooked (170 g)
    6.9mg38% DV · 4.1 mg per 100 g · 9.3 mg per 200 calories
  26. 26
    Miso
    Miso · 1 cup (275 g)
    6.8mg38% DV · 2.5 mg per 100 g · 2.5 mg per 200 calories
  27. 27
    Tofu
    Tofu, raw, regular, prepared with calcium sulfate · 0.5 cup (124 g)
    6.6mg37% DV · 5.4 mg per 100 g · 14 mg per 200 calories
  28. 28
    Lentils
    Lentils, mature seeds, cooked, boiled, without salt · 1 cup (198 g)
    6.6mg37% DV · 3.3 mg per 100 g · 5.7 mg per 200 calories
  29. 29
    Spinach
    Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
    6.4mg36% DV · 3.6 mg per 100 g · 31 mg per 200 calories
  30. 30
    Hummus
    Hummus, commercial · 1 cup (246 g)
    6.2mg34% DV · 2.5 mg per 100 g · 2.1 mg per 200 calories
  31. 31
    Emu
    Emu, inside drums, cooked, broiled · 1 serving ( 3 oz ) (85 g)
    6.2mg34% DV · 7.3 mg per 100 g · 9.3 mg per 200 calories
  32. 32
    Beef liver
    Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · 3 oz (85 g)
    6.1mg34% DV · 7.2 mg per 100 g · 9.6 mg per 200 calories
  33. 33
    Turkey heart
    Turkey, all classes, heart, cooked, simmered · 3 oz (85 g)
    5.9mg33% DV · 7.0 mg per 100 g · 8.0 mg per 200 calories
  34. 34
    Beef heart
    Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled · 3 oz (85 g)
    5.8mg32% DV · 6.8 mg per 100 g · 7.6 mg per 200 calories
  35. 35
    Mussel
    Mollusks, mussel, blue, cooked, moist heat · 3 oz (85 g)
    5.7mg32% DV · 6.7 mg per 100 g · 7.8 mg per 200 calories
  36. 36
    Peanut butter
    Peanut butter, chunky, vitamin and mineral fortified · 2 tbsp (32 g)
    5.6mg31% DV · 18 mg per 100 g · 5.9 mg per 200 calories
  37. 37
    5.6mg31% DV · 6.5 mg per 100 g · 6.8 mg per 200 calories
  38. 38
    Mothbeans
    Mothbeans, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    5.6mg31% DV · 3.1 mg per 100 g · 5.4 mg per 200 calories
  39. 39
    Chicken
    Chicken, meatless · 1 cup (168 g)
    5.5mg31% DV · 3.3 mg per 100 g · 2.9 mg per 200 calories
  40. 40
    5.5mg31% DV · 11 mg per 100 g · 5.3 mg per 200 calories
  41. 41
    Black turtle beans
    Beans, black turtle, mature seeds, cooked, boiled, without salt · 1 cup (185 g)
    5.3mg29% DV · 2.9 mg per 100 g · 4.4 mg per 200 calories
  42. 42
    Cowpeas
    Cowpeas, catjang, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    5.2mg29% DV · 3.0 mg per 100 g · 5.2 mg per 200 calories
  43. 43
    Amaranth grain
    Amaranth grain, cooked · 1 cup (246 g)
    5.2mg29% DV · 2.1 mg per 100 g · 4.1 mg per 200 calories
  44. 44
    Teff
    Teff, cooked · 1 cup (252 g)
    5.2mg29% DV · 2.0 mg per 100 g · 4.1 mg per 200 calories
  45. 45
    Jerusalem-artichokes
    Jerusalem-artichokes, raw · 1 cup slices (150 g)
    5.1mg28% DV · 3.4 mg per 100 g · 9.3 mg per 200 calories
  46. 46
    Small white beans
    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    5.1mg28% DV · 2.8 mg per 100 g · 4.0 mg per 200 calories
  47. 47
    5.1mg28% DV · 6.0 mg per 100 g · 6.2 mg per 200 calories
  48. 48
    Goat
    Goat · 1 cup (135 g)
    5.0mg28% DV · 3.7 mg per 100 g · 5.2 mg per 200 calories
  49. 49
    Venison
    Venison, NFS · 1 cup (135 g)
    5.0mg28% DV · 3.7 mg per 100 g · 4.4 mg per 200 calories
  50. 50
    Goose egg
    Goose egg, cooked · 1 egg (144 g)
    4.9mg27% DV · 3.4 mg per 100 g · 3.0 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much iron a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 18 mg for women and 8 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-37 mg7 mg
4-810 mg10 mg
9-138 mg8 mg
14-1815 mg11 mg
19-3018 mg8 mg
31-5018 mg8 mg
51 and older8 mg8 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodIron per 100 gIn the portion ranking
Spices, thyme, dried124 mgnot an everyday portion (rule above)
Spices, basil, dried90 mgnot an everyday portion (rule above)
Spearmint, dried87 mgnot an everyday portion (rule above)
Spices, marjoram, dried83 mgnot an everyday portion (rule above)
Whale, beluga, meat, dried (Alaska Native)72 mgnot an everyday portion (rule above)
Babyfood, cereal, oatmeal, with honey, dry67 mgnot an everyday portion (rule above)
Spices, cumin seed66 mgnot an everyday portion (rule above)
Baby Toddler cereal, oatmeal, dry64 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Packaged foods that are a good source

CategoryProductsDeclare ironGood source (10%+ DV per serving)
Prepared Subs and Sandwiches1,0321,001790 (77%)
Savoury Bakery Products667667500 (75%)
Frozen Pancakes, Waffles, French Toast and Crepes849839550 (65%)
Prepared Wraps and Burittos683670437 (64%)
Cereal7,1797,0794,300 (60%)
Sandwiches/Filled Rolls/Wraps358358210 (59%)
Other Meats2,1862,1581,265 (58%)
Other Grains and Seeds1,010993555 (55%)

Source: USDA FoodData Central branded foods (manufacturer label data), April 30, 2026 release; "good source": 21 CFR 101.54(c).

Within a food group

Vegetables high in iron

Fruits high in iron

Iron: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov