🏆 Iron Rich Foods

Foods highest in iron per 100g. Essential for oxygen transport and energy.

Top 50 · Per 100g · USDA Data

#	Food	Iron	Calories	Protein	% DV
🥇	🍗 Goose Liver Poultry Products	31mg	133 kcal	16g	169%
🥈	🍗 Duck Domesticated Poultry Products	31mg	136 kcal	19g	169%
🥉	🥓 Pork Variety Meats and By-products Pork Products	23mg	134 kcal	21g	129%
4	🥜 Sesame Butter Nut and Seed Products	19mg	586 kcal	18g	107%
5	🥓 Pork Variety Meats and By-products Pork Products	18mg	165 kcal	26g	99%
6	🫘 Peanut Butter Chunky Legumes and Legume Products	18mg	593 kcal	26g	97%
7	🍬 Baking Chocolate Unsweetened Sweets	17mg	642 kcal	14g	97%
8	🫘 Peanut Butter Smooth Legumes and Legume Products	17mg	591 kcal	26g	92%
9	🫘 Soybeans Mature Seeds Legumes and Legume Products	16mg	446 kcal	37g	87%
10	🍬 Cocoa Dry Powder Sweets	16mg	220 kcal	18g	86%
11	🥜 Sesame Seeds Nut and Seed Products	15mg	565 kcal	17g	82%
12	🍖 Lamb New Zealand Lamb, Veal, and Game Products	15mg	112 kcal	20g	82%
13	🥜 Sesame Seeds Nut and Seed Products	15mg	573 kcal	18g	81%
14	🍬 Cocoa Dry Powder Sweets	15mg	479 kcal	17g	81%
15	🍬 Cocoa Dry Powder Sweets	14mg	228 kcal	20g	77%
16	🐟 Clam Finfish and Shellfish Products	14mg	202 kcal	14g	77%
17	🫘 Winged Beans Mature Seeds Legumes and Legume Products	13mg	409 kcal	30g	74%
18	🍗 Chicken Liver Poultry Products	13mg	172 kcal	26g	72%
19	🍖 Lamb Variety Meats and By-products Lamb, Veal, and Game Products	12mg	137 kcal	24g	69%
20	🥬 Mushrooms Morel Vegetables and Vegetable Products	12mg	31 kcal	3.1g	68%
21	🍬 Chocolate Dark Sweets	12mg	598 kcal	7.8g	66%
22	🐟 Caviar Finfish and Shellfish Products	12mg	264 kcal	25g	66%
23	🍗 Chicken Liver Poultry Products	12mg	167 kcal	25g	64%
24	🌭 Braunschweiger (a Liver Sausage) Pork Sausages and Luncheon Meats	11mg	327 kcal	15g	62%
25	🥬 Peppers Ancho Vegetables and Vegetable Products	11mg	281 kcal	12g	61%
26	🍿 Snack Original Bar Snacks	11mg	415 kcal	28g	61%
27	🐟 Cuttlefish Finfish and Shellfish Products	11mg	158 kcal	33g	60%
28	🌭 Liver Cheese Pork Sausages and Luncheon Meats	11mg	304 kcal	15g	60%
29	🍖 Game Meat Bear Lamb, Veal, and Game Products	11mg	259 kcal	32g	59%
30	🌭 Oscar Mayer Braunschweiger Liver Sausage (sliced) Sausages and Luncheon Meats	11mg	331 kcal	14g	58%
31	🫘 White Beans Legumes and Legume Products	10mg	333 kcal	23g	58%
32	🍗 Chicken Giblets Poultry Products	10mg	277 kcal	33g	57%
33	🍖 Lamb Variety Meats and By-products Lamb, Veal, and Game Products	10mg	238 kcal	26g	57%
34	🐟 Whelk Finfish and Shellfish Products	10mg	275 kcal	48g	56%
35	🍖 Game Meat Beaver Lamb, Veal, and Game Products	10mg	212 kcal	35g	56%
36	🥬 Peppers Pasilla Vegetables and Vegetable Products	9.8mg	345 kcal	12g	55%
37	🫘 Tofu Dried-frozen (koyadofu) Legumes and Legume Products	9.7mg	477 kcal	53g	54%
38	🫘 Tofu Dried-frozen (koyadofu) Legumes and Legume Products	9.7mg	470 kcal	52g	54%
39	🌭 Sausage Italian Sausages and Luncheon Meats	9.6mg	158 kcal	15g	53%
40	🌭 Sausage Turkey Sausages and Luncheon Meats	9.6mg	158 kcal	15g	53%
41	🍲 Gravy Instant Turkey Soups, Sauces, and Gravies	9.6mg	409 kcal	12g	53%
42	🐟 Octopus Finfish and Shellfish Products	9.5mg	164 kcal	30g	53%
43	🫘 Kidney Beans Legumes and Legume Products	9.3mg	330 kcal	24g	52%
44	🍲 Gravy Au Jus Soups, Sauces, and Gravies	9.3mg	313 kcal	9.2g	52%
45	🐟 Oyster Finfish and Shellfish Products	9.2mg	102 kcal	11g	51%
46	🐟 Oyster Finfish and Shellfish Products	9.2mg	163 kcal	19g	51%
47	🌭 Pate Chicken Liver Sausages and Luncheon Meats	9.2mg	201 kcal	13g	51%
48	🥬 Tomatoes Sun-dried Vegetables and Vegetable Products	9.1mg	258 kcal	14g	51%
49	🍗 Chicken Heart Poultry Products	9.0mg	185 kcal	26g	50%
50	🍗 Chicken Liver Poultry Products	9.0mg	119 kcal	17g	50%

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High Protein Foods Low Calorie Foods High Fiber Foods High Calcium Foods High Potassium Foods High Vitamin C Foods Low Carb Foods Low Fat Foods High Vitamin A Foods High Vitamin D Foods High Magnesium Foods High Zinc Foods Low Sodium Foods Protein-Dense Low-Calorie Foods

Data from USDA FoodData Central. All values per 100g.