Top 50 Foods Highest in Iron

Ranked by iron content per 100g. The Daily Value is 18mg.

These rankings are sorted by nutrient content per 100g from USDA data. We filter out obvious junk and low-value processed entries, but a food can still rank high in one nutrient while being high in sodium, saturated fat, sugar, or cholesterol.

Per 100gPer Serving

#	Food	Iron	% DV
1	🍗 Goose Liver Poultry Products	31mg	169%
2	🥜 Sesame Butter Nut and Seed Products	19mg	107%
3	🫘 Soybeans Mature Seeds Legumes and Legume Products	16mg	87%
4	🫘 Winged Beans Mature Seeds Legumes and Legume Products	13mg	74%
5	🥬 Mushrooms Morel Vegetables and Vegetable Products	12mg	68%
6	🐟 Caviar Finfish and Shellfish Products	12mg	66%
7	🍖 Game Meat Bear Lamb, Veal, and Game Products	11mg	59%
8	🫘 White Beans Legumes and Legume Products	10mg	58%
9	🍖 Game Meat Beaver Lamb, Veal, and Game Products	10mg	56%
10	🫘 Tofu Dried-frozen (koyadofu) Legumes and Legume Products	9.7mg	54%
11	🍲 Gravy Instant Turkey Soups, Sauces, and Gravies	9.6mg	53%
12	🐟 Octopus Finfish and Shellfish Products	9.5mg	53%
13	🍲 Gravy Au Jus Soups, Sauces, and Gravies	9.3mg	52%
14	🐟 Oyster Finfish and Shellfish Products	9.2mg	51%
15	🥬 Tomatoes Sun-dried Vegetables and Vegetable Products	9.1mg	51%
16	🍗 Chicken Heart Poultry Products	9.0mg	50%
17	🥜 Pumpkin and Squash Seeds Nut and Seed Products	8.8mg	49%
18	🫘 Black Turtle Beans Legumes and Legume Products	8.7mg	48%
19	🫘 Yardlong Beans Mature Seeds Legumes and Legume Products	8.6mg	48%
20	🫘 Natto Legumes and Legume Products	8.6mg	48%
21	🫘 Cowpeas Common (blackeyes Legumes and Legume Products	8.3mg	46%
22	🥬 Lemon Grass (citronella) Vegetables and Vegetable Products	8.2mg	45%
23	🥜 Hemp Seeds Nut and Seed Products	8.0mg	44%
24	🫘 Small White Beans Legumes and Legume Products	7.7mg	43%
25	🥜 Chia Seeds Nut and Seed Products	7.7mg	43%
26	🌾 Teff Uncooked Cereal Grains and Pasta	7.6mg	42%
27	🌾 Amaranth Grain Uncooked Cereal Grains and Pasta	7.6mg	42%
28	🫘 Mungo Beans Mature Seeds Legumes and Legume Products	7.6mg	42%
29	🫘 Lima Beans Mature Seeds Legumes and Legume Products	7.5mg	42%
30	🍲 Gravy Brown Instant Soups, Sauces, and Gravies	7.4mg	41%
31	🫘 Lentils Pink Or Red Legumes and Legume Products	7.4mg	41%
32	🥜 Watermelon Seeds Nut and Seed Products	7.3mg	40%
33	🍗 Emu Inside Drums Poultry Products	7.3mg	40%
34	🍖 Game Meat Muskrat Lamb, Veal, and Game Products	7.1mg	39%
35	🍖 Game Meat Raccoon Lamb, Veal, and Game Products	7.1mg	39%
36	🥬 Potatoes Skin Vegetables and Vegetable Products	7.0mg	39%
37	🥬 Potatoes Skin Only Vegetables and Vegetable Products	7.0mg	39%
38	🫘 Yellow Beans Legumes and Legume Products	7.0mg	39%
39	🍗 Turkey All Classes Poultry Products	7.0mg	39%
40	🍗 Emu Full Rump Poultry Products	6.9mg	38%
41	🥜 Sunflower Seeds Nut and Seed Products	6.8mg	38%
42	🍖 Game Meat Squirrel Lamb, Veal, and Game Products	6.8mg	38%
43	🍎 Goji Berries Dried Fruits and Fruit Juices	6.8mg	38%
44	🫘 Pink Beans Legumes and Legume Products	6.8mg	38%
45	🫘 Mung Beans Mature Seeds Legumes and Legume Products	6.7mg	37%
46	🐟 Mussel Finfish and Shellfish Products	6.7mg	37%
47	🫘 Broadbeans (fava Beans) Mature Seeds Legumes and Legume Products	6.7mg	37%
48	🥜 Nuts Cashew Nuts Nut and Seed Products	6.7mg	37%
49	🫘 Lentils Legumes and Legume Products	6.5mg	36%
50	🌾 Noodles Chinese Cereal Grains and Pasta	6.4mg	36%

Top 50 Foods Highest in Iron

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