Top 50 Foods Highest in Iron — Per Serving

Ranked by iron content per typical serving size. The Daily Value is 18mg.

Unlike per-100g rankings, this list uses realistic serving sizes — so you see how much iron you actually get from a normal portion. Serving sizes come from FDA RACC, USDA household measures, or curated defaults.

Per 100gPer Serving

#	Food	Serving	Iron	% DV
1	🍗 Goose Liver Poultry Products	4 oz raw	34mg	186%
2	🍗 Duck Domesticated Poultry Products	4 oz raw	34mg	186%
3	🥓 Pork Variety Meats and By-products Pork Products	4 oz raw	26mg	142%
4	🥓 Pork Variety Meats and By-products Pork Products	3 oz cooked	15mg	85%
5	🫘 Soybeans Mature Seeds Legumes and Legume Products	1/2 cup	14mg	79%
6	🥩 Beef Short Loin Beef Products	1 steak	13mg	71%
7	🫘 Winged Beans Mature Seeds Legumes and Legume Products	1/2 cup	12mg	67%
8	🍲 Soup Ramen Noodle Soups, Sauces, and Gravies	1 cup	11mg	62%
9	🍗 Chicken Liver Poultry Products	3 oz cooked	11mg	61%
10	🌾 Teff Uncooked Cereal Grains and Pasta	3/4 cup cooked	11mg	59%
11	🥬 Mushrooms Morel Vegetables and Vegetable Products	85 g serving	10mg	58%
12	🍲 Soup Ramen Noodle Soups, Sauces, and Gravies	1 cup	10mg	57%
13	🍲 Soup Ramen Noodle Soups, Sauces, and Gravies	1 cup	10mg	56%
14	🍗 Chicken Liver Poultry Products	4 oz raw	9.9mg	55%
15	🍗 Chicken Liver Poultry Products	3 oz cooked	9.9mg	55%
16	🍗 Turkey All Classes Poultry Products	4 oz raw	9.8mg	55%
17	🍲 Soup Ramen Noodle Soups, Sauces, and Gravies	1 cup	9.6mg	53%
18	🫘 White Beans Legumes and Legume Products	1/2 cup	9.4mg	52%
19	🍖 Game Meat Bear Lamb, Veal, and Game Products	3 oz cooked	9.1mg	51%
20	🌾 White Rice Cereal Grains and Pasta	3/4 cup cooked	8.8mg	49%
21	🍎 Olives Ripe Fruits and Fruit Juices	140 g serving	8.8mg	49%
22	🍖 Lamb Variety Meats and By-products Lamb, Veal, and Game Products	3 oz cooked	8.7mg	48%
23	🍖 Game Meat Beaver Lamb, Veal, and Game Products	3 oz cooked	8.5mg	47%
24	🫘 Tofu Dried-frozen (koyadofu) Legumes and Legume Products	3 oz	8.3mg	46%
25	🫘 Tofu Dried-frozen (koyadofu) Legumes and Legume Products	3 oz	8.3mg	46%
26	🐟 Octopus Finfish and Shellfish Products	3 oz cooked	8.1mg	45%
27	🍖 Lamb Variety Meats and By-products Lamb, Veal, and Game Products	4 oz raw	8.1mg	45%
28	🫘 Black Turtle Beans Legumes and Legume Products	1/2 cup	7.8mg	43%
29	🐟 Oyster Finfish and Shellfish Products	3 oz cooked	7.8mg	43%
30	🐟 Oyster Finfish and Shellfish Products	3 oz cooked	7.8mg	43%
31	🫘 Yardlong Beans Mature Seeds Legumes and Legume Products	1/2 cup	7.7mg	43%
32	🥬 Potatoes Skin Vegetables and Vegetable Products	110 g serving	7.7mg	43%
33	🥬 Potatoes Skin Only Vegetables and Vegetable Products	110 g serving	7.7mg	43%
34	🫘 Natto Legumes and Legume Products	1/2 cup	7.7mg	43%
35	🥬 Tomatoes Sun-dried Vegetables and Vegetable Products	85 g serving	7.7mg	43%
36	🍗 Chicken Heart Poultry Products	3 oz cooked	7.7mg	43%
37	🍖 Game Meat Beaver Lamb, Veal, and Game Products	4 oz raw	7.6mg	42%
38	🫘 Cowpeas Common (blackeyes Legumes and Legume Products	1/2 cup	7.4mg	41%
39	🍖 Game Meat Bear Lamb, Veal, and Game Products	4 oz raw	7.3mg	41%
40	🍖 Veal Variety Meats and By-products Lamb, Veal, and Game Products	4 oz raw	7.0mg	39%
41	🍖 Lamb Variety Meats and By-products Lamb, Veal, and Game Products	3 oz cooked	7.0mg	39%
42	🫘 Small White Beans Legumes and Legume Products	1/2 cup	7.0mg	39%
43	🥬 Lemon Grass (citronella) Vegetables and Vegetable Products	85 g serving	6.9mg	39%
44	🫘 Mungo Beans Mature Seeds Legumes and Legume Products	1/2 cup	6.8mg	38%
45	🫘 Lima Beans Mature Seeds Legumes and Legume Products	1/2 cup	6.8mg	38%
46	🥬 Potatoes Cooked In Skin Vegetables and Vegetable Products	110 g serving	6.7mg	37%
47	🥬 Potatoes Cooked In Skin Vegetables and Vegetable Products	110 g serving	6.7mg	37%
48	🫘 Lentils Pink Or Red Legumes and Legume Products	1/2 cup	6.7mg	37%
49	🥜 Sunflower Seeds Nut and Seed Products	1 cup	6.6mg	37%
50	🐟 Oyster Finfish and Shellfish Products	3 oz cooked	6.6mg	37%

Top 50 Foods Highest in Iron — Per Serving

Browse Other Rankings (Per Serving)