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Foods high in Iron

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much iron they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 18 mg.

Foods high in Iron
FoodTypical portionIn that portionPer 100 kcal
Beef, variety meats and by-products, spleen, raw100 g44.5 mg (247% DV)42.4 mg
Lamb, variety meats and by-products, spleen, raw100 g41.9 mg (233% DV)41.5 mg
Mushrooms, morel, raw1 cup (66 g)8.04 mg (45% DV)39.3 mg
Beef, variety meats and by-products, spleen, cooked, braised100 g39.4 mg (219% DV)27.1 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated¼ cup (25 g)2.02 mg (11% DV)26 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry¼ cup (5 g)3.32 mg (18% DV)25.6 mg
Lamb, variety meats and by-products, spleen, cooked, braised1 unit, cooked (yield from 1 lb raw meat) (295 g)114 mg (634% DV)24.8 mg
Goose, liver, raw1 liver (94 g)28.7 mg (159% DV)23 mg
Duck, domesticated, liver, raw1 liver (44 g)13.4 mg (75% DV)22.4 mg
Pork, fresh, variety meats and by-products, spleen, raw100 g22.3 mg (124% DV)22.3 mg
Pork, fresh, variety meats and by-products, lungs, raw100 g18.9 mg (105% DV)22.2 mg
Parsley, freeze-dried100 g53.9 mg (299% DV)19.9 mg
Chrysanthemum, garland, cooked, boiled, drained, with salt1 cup, (1" pieces) (100 g)3.74 mg (21% DV)18.7 mg
Pork, fresh, variety meats and by-products, liver, raw100 g23.3 mg (129% DV)17.4 mg
Pork, fresh, variety meats and by-products, lungs, cooked, braised100 g16.4 mg (91% DV)16.6 mg
Pork, fresh, variety meats and by-products, spleen, cooked, braised100 g22.2 mg (124% DV)14.9 mg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried100 g14.7 mg (82% DV)13.1 mg
Mollusks, oyster, eastern, canned1 cup, drained (162 g)10.9 mg (60% DV)9.85 mg
Mollusks, oyster, eastern, farmed, cooked, dry heat6 medium (59 g)4.58 mg (25% DV)9.84 mg
Mollusks, oyster, eastern, farmed, raw6 medium (84 g)4.86 mg (27% DV)9.8 mg
Veal, variety meats and by-products, spleen, raw100 g9.32 mg (52% DV)9.51 mg
Mollusks, oyster, eastern, wild, cooked, dry heat6 medium (59 g)4.22 mg (23% DV)9.06 mg
Lamb, variety meats and by-products, kidneys, cooked, braised1 unit, cooked (yield from 1 lb raw meat) (255 g)31.6 mg (176% DV)9.05 mg
Mollusks, oyster, eastern, wild, raw6 medium (84 g)3.87 mg (22% DV)9.04 mg
Beef, variety meats and by-products, lungs, raw100 g7.95 mg (44% DV)8.64 mg
Chicken, liver, all classes, raw1 liver (44 g)3.96 mg (22% DV)7.55 mg
Chicken, liver, all classes, cooked, pan-fried1 liver (44 g)5.67 mg (31% DV)7.49 mg
Tofu, raw, regular, prepared with calcium sulfate¼ block (116 g)6.22 mg (35% DV)7.05 mg
Turkey, all classes, liver, raw1 raw, liver (78 g)6.97 mg (39% DV)6.98 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g8.44 mg (47% DV)6.35 mg
Rice bran, crude1 cup (118 g)21.9 mg (122% DV)5.87 mg
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw100 g4.44 mg (25% DV)5.77 mg
Olives, ripe, canned (small-extra large)1 tbsp (8 g)0.53 mg (3% DV)5.41 mg
Wheat bran, crude1 cup (58 g)6.13 mg (34% DV)4.89 mg
Soy protein isolate, potassium type100 g14.5 mg (81% DV)4.52 mg
Soy protein isolate100 g14.5 mg (81% DV)4.33 mg
Mulberries, raw1 cup (140 g)2.59 mg (14% DV)4.3 mg
Seeds, sesame flour, low-fat100 g14.2 mg (79% DV)4.27 mg
Beans, liquid from stewed kidney beans1 cup (240 g)4.7 mg (26% DV)4.17 mg
Egg substitute, liquid or frozen, fat free¼ cup (60 g)1.19 mg (7% DV)4.13 mg
Olives, ripe, canned (jumbo-super colossal)1 super, colossal (15 g)0.5 mg (3% DV)4.1 mg
Natto1 cup (175 g)15.1 mg (84% DV)4.08 mg
Sorghum bran, white, unenriched, dry, raw100 g14.2 mg (79% DV)3.9 mg
Cherries, sour, red, canned, water pack, solids and liquids1 cup (244 g)3.34 mg (19% DV)3.81 mg
Seeds, cottonseed flour, low fat (glandless)100 g12.6 mg (70% DV)3.79 mg
Seeds, sesame flour, partially defatted100 g14.3 mg (79% DV)3.74 mg
Seeds, cottonseed meal, partially defatted (glandless)100 g13.3 mg (74% DV)3.64 mg
Beverage, instant breakfast powder, chocolate, not reconstituted1 envelope (37 g)4.74 mg (26% DV)3.63 mg
Seeds, cottonseed flour, partially defatted (glandless)1 cup (94 g)11.9 mg (66% DV)3.53 mg
Baobab powder100 g8.42 mg (47% DV)3.37 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.