Foods high in iron

Ralston Enriched Wheat Bran Flakes tops the list with 67.7 mg per 100 g. The Daily Value for iron is 18 mg. Ranked from 376,342 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Ralston Enriched Wheat Bran FlakesBreakfast Cereals67.7 mg376% DV
2. 2Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products66.4 mg369% DV
3. 3Parsley, freeze-driedVegetables and Vegetable Products53.9 mg299% DV
4. 4Quaker Quick Oats with Iron, dryBreakfast Cereals49.5 mg275% DV
5. 5Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)46.6 mg259% DV
6. 6Malt-O-Meal chocolate cereal, dryBreakfast Cereals42.9 mg238% DV
7. 7Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals42 mg234% DV
8. 8Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals41.4 mg230% DV
9. 9Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals40.9 mg227% DV
10. 10Quaker instant plain corn grits, dryBreakfast Cereals38.8 mg215% DV
11. 11Ralston Corn BiscuitsBreakfast Cereals38.4 mg213% DV
12. 12Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals38.2 mg212% DV
13. 13Honey Bunches of Oats cerealBreakfast Cereals34.8 mg193% DV
14. 14Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals34.3 mg191% DV
15. 15Malt-O-Meal Honey Graham SquaresBreakfast Cereals33.8 mg188% DV
16. 16Post Honey Bunches of Oats with almondsBreakfast Cereals33.8 mg188% DV
17. 17Enriched quick farina, dryBreakfast Cereals33.4 mg186% DV
18. 18Ralston Crisp Rice cerealBreakfast Cereals32.7 mg182% DV
19. 19Ralston Tasteeos cerealBreakfast Cereals32.1 mg179% DV
20. 20Quaker Whole Hearts oat cerealBreakfast Cereals32.1 mg178% DV
21. 21Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals32 mg178% DV
22. 22Fortified puffed rice cerealBreakfast Cereals31.7 mg176% DV
23. 23Fortified puffed wheat cerealBreakfast Cereals31.7 mg176% DV
24. 24Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals31.3 mg174% DV
25. 25Malt-O-Meal Honey BuzzersBreakfast Cereals31 mg172% DV
26. 26Quaker Crunchy Bran cerealBreakfast Cereals31 mg172% DV
27. 27Plain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)30.9 mg172% DV
28. 28Malt-O-Meal cereal, original, plain, dryBreakfast Cereals30.9 mg171% DV
29. 29Domestic duck liver, rawPoultry Products30.5 mg170% DV
30. 30Raw goose liverPoultry Products30.5 mg170% DV
31. 31Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals30.4 mg169% DV
32. 32Quaker Instant Grits, American Cheese, dryBreakfast Cereals30.4 mg169% DV
33. 33Quaker instant grits, country bacon flavor, dryBreakfast Cereals30.4 mg169% DV
34. 34Oat squares cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)30.1 mg167% DV
35. 35Malt-O-Meal Berry Colossal CrunchBreakfast Cereals30 mg167% DV
36. 36Malt-O-Meal Cinnamon ToastersBreakfast Cereals30 mg167% DV
37. 37Malt-O-Meal Coco-Roos cerealBreakfast Cereals30 mg167% DV
38. 38Malt-O-Meal Colossal Crunch cerealBreakfast Cereals30 mg167% DV
39. 39Malt-O-Meal Honey Nut ScootersBreakfast Cereals30 mg167% DV
40. 40Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals30 mg167% DV
41. 41Post Alpha-Bits cerealBreakfast Cereals30 mg167% DV
42. 42Quaker Instant Grits, butter flavor, dryBreakfast Cereals30 mg167% DV
43. 43Quaker Toasted Multigrain CrispsBreakfast Cereals29.9 mg166% DV
44. 44Cream of Wheat, 1 min, dryBreakfast Cereals29.8 mg165% DV
45. 45Quaker Honey Graham Life CerealBreakfast Cereals29.7 mg165% DV
46. 46Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals29.5 mg164% DV
47. 47Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals29.4 mg164% DV
48. 48Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals29.4 mg164% DV
49. 49Plain other cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)29.4 mg164% DV
50. 50Quaker Oat Life plain cerealBreakfast Cereals29.3 mg163% DV
51. 51Plain K's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)29.3 mg163% DV
52. 52Quaker Oatmeal Squares cerealBreakfast Cereals29.3 mg163% DV
53. 53Quaker King Vitaman cerealBreakfast Cereals29 mg161% DV
54. 54Quaker Oatmeal Squares, Golden MapleBreakfast Cereals29 mg161% DV
55. 55Cheerios cerealBreakfast Cereals28.9 mg161% DV
56. 56Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals28.9 mg161% DV
57. 57Quaker Maple Brown Sugar Life CerealBreakfast Cereals28.7 mg159% DV
58. 58Cream of Wheat cereal, regular, dryBreakfast Cereals28.6 mg159% DV
59. 59Cream of Wheat instant, dryBreakfast Cereals28.6 mg159% DV
60. 60Spirulina, driedVegetables and Vegetable Products28.5 mg158% DV
61. 61Corn squares cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)28.5 mg158% DV
62. 62Cream of rice cereal, dryBreakfast Cereals28.4 mg158% DV
63. 63Oat bunches cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)28.2 mg157% DV
64. 64Malt-O-Meal Tootie FrootiesBreakfast Cereals28.1 mg156% DV
65. 65Plain bran flakes cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)28.1 mg156% DV
66. 66Plain corn flakes cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)28 mg156% DV
67. 67Post Bran Flakes cerealBreakfast Cereals28 mg156% DV
68. 68Post Grape-Nuts cerealBreakfast Cereals28 mg156% DV
69. 69Post Great Grains Banana Nut CrunchBreakfast Cereals28 mg156% DV
70. 70Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals28 mg156% DV
71. 71Post Honey Nut Shredded Wheat cerealBreakfast Cereals28 mg156% DV
72. 72Corn puffs cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)28 mg156% DV
73. 73Ralston Crispy HexagonsBreakfast Cereals27.9 mg155% DV
74. 74Post Grape-Nuts FlakesBreakfast Cereals27.9 mg155% DV
75. 75Wheat squares cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)27.8 mg155% DV
76. 76Flavored shredded wheat cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)27.7 mg154% DV
77. 77Wheat flakes cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)27.6 mg153% DV
78. 78Malt-O-Meal Apple ZingsBreakfast Cereals27.3 mg152% DV
79. 79Malt-O-Meal Crispy RiceBreakfast Cereals27.3 mg152% DV
80. 80Malt-O-Meal Oat Blenders with honeyBreakfast Cereals27 mg150% DV
81. 81Flavored K's cerealReady-to-eat cereal, higher sugar (>21.2g/100g)27 mg150% DV
82. 82Rice squares cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)26.9 mg149% DV
83. 83Plain rice crispy cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)26.7 mg148% DV
84. 84Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals26.1 mg145% DV
85. 85Dried seaweedNot included in a food category24.9 mg139% DV
86. 86High protein Slim Fast powderProtein and nutritional powders24.8 mg138% DV
87. 87SlimFast high protein whey powderBeverages24.8 mg138% DV
88. 88Fortified instant plain oats, dryBreakfast Cereals24.7 mg137% DV
89. 89Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals24 mg133% DV
90. 90Quaker Oat Cinnamon Life cerealBreakfast Cereals23.2 mg129% DV
91. 91High protein Herbalife powderProtein and nutritional powders22.5 mg125% DV
92. 92High protein nutritional powderProtein and nutritional powders22.5 mg125% DV
93. 93High protein nutritional shake mix, powderBeverages22.5 mg125% DV
94. 94Incaparina dry mix, unpreparedBreakfast Cereals22 mg122% DV
95. 95Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals21.6 mg120% DV
96. 96Agar, driedVegetables and Vegetable Products21.4 mg119% DV
97. 97O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)21.3 mg118% DV
98. 98Chives, freeze-driedVegetables and Vegetable Products20 mg111% DV
99. 99Honey other cerealReady-to-eat cereal, higher sugar (>21.2g/100g)20 mg111% DV
100. 100Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals19.8 mg110% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.