Foods high in iron

Whole-wheat pancake dry mix tops the list with 11 mg per serving. The Daily Value for iron is 18 mg. Ranked from 12,668 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)11 mg61% DV
  2. 2Chocolate pie crust, readyBaked Products · 1 crust (182 g)7.8 mg43% DV
  3. 3Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)7 mg39% DV
  4. 4Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)5.9 mg33% DV
  5. 5Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)5.8 mg32% DV
  6. 6Meal crackersBaked Products · 1 cup (115 g)5.3 mg30% DV
  7. 7Plain dry grated bread crumbsBaked Products · 1 cup (108 g)5.2 mg29% DV
  8. 8Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)5.1 mg28% DV
  9. 9Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)5 mg28% DV
  10. 10Oat bran muffinsBaked Products · 1 medium (113 g)4.7 mg26% DV
  11. 11Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)4.7 mg26% DV
  12. 12Hush puppiesBaked Products · 1 cup (152 g)4.6 mg26% DV
  13. 13Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)4.5 mg25% DV
  14. 14Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)4.5 mg25% DV
  15. 15Chocolate wafersBaked Products · 1 cup, crumbs (112 g)4.5 mg25% DV
  16. 16Chocolate chip waffles, frozen, ready-to-heatBaked Products · 2 waffles (70 g)4.5 mg25% DV
  17. 17Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)4.5 mg25% DV
  18. 18Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)4.3 mg24% DV
  19. 19Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)4.2 mg23% DV
  20. 20Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)4 mg22% DV
  21. 21Archway reduced fat ginger snapsBaked Products · 1 serving (32 g)4 mg22% DV
  22. 22Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)4 mg22% DV
  23. 23Mexican bollilo rollBaked Products · 1 piece (98 g)3.8 mg21% DV
  24. 24Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)3.7 mg21% DV
  25. 25Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)3.5 mg20% DV
  26. 26Chocolate sandwich cookies, creme fillingBaked Products · 1 oz (28.4 g)3.4 mg19% DV
  27. 27Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)3.3 mg19% DV
  28. 28Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)3.2 mg18% DV
  29. 29Corn muffinsBaked Products · 1 medium (113 g)3.2 mg18% DV
  30. 30Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)2.9 mg16% DV
  31. 31Refrigerated plain naanBaked Products · 1 piece (90 g)2.9 mg16% DV
  32. 32Gluten-free rice flour rollsBaked Products · 1 roll (78 g)2.8 mg15% DV
  33. 33Schar classic white gluten free rollsBaked Products · 1 roll (78 g)2.8 mg15% DV
  34. 34Wheat bagelsBaked Products · 1 bagel (98 g)2.7 mg15% DV
  35. 35Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)2.7 mg15% DV
  36. 36Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)2.6 mg14% DV
  37. 37Brownberry Sage and Onion Stuffing Mix, dryBaked Products · 1 serving (67 g)2.6 mg14% DV
  38. 38Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)2.5 mg14% DV
  39. 39Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)2.5 mg14% DV
  40. 40Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)2.4 mg13% DV
  41. 41Buttermilk waffles, frozen, ready-to-heatBaked Products · 1 waffle, square (39 g)2.4 mg13% DV
  42. 42Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)2.3 mg13% DV
  43. 43Buttermilk waffles, frozen, microwavedBaked Products · 1 waffle (35 g)2.3 mg13% DV
  44. 44Toasted plain waffles, frozen, ready-to-heatBaked Products · 1 waffle, round (4" dia) (33 g)2.3 mg13% DV
  45. 45Plain English muffins, enrichedBaked Products · 1 muffin (57 g)2.3 mg13% DV
  46. 46Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)2.3 mg13% DV
  47. 47Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)2.3 mg13% DV
  48. 48Buttermilk waffles, frozen, toastedBaked Products · 1 waffle round (4" dia) (33 g)2.2 mg12% DV
  49. 49Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)2.1 mg12% DV
  50. 50Plain chapatiBaked Products · 1 piece (68 g)2 mg11% DV
  51. 51Fruit toaster pastries, toastedBaked Products · 1 pastry (51 g)2 mg11% DV
  52. 52Mixed-grain English muffinsBaked Products · 1 muffin (66 g)2 mg11% DV
  53. 53Plain breadsticksBaked Products · 1 cup, small pieces (46 g)2 mg11% DV
  54. 54Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)2 mg11% DV
  55. 55Plain waffles, frozen, ready-to-heatBaked Products · 1 waffle, square (4" square) (include frozen) (35 g)2 mg11% DV
  56. 56Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)2 mg11% DV
  57. 57Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)1.9 mg10% DV
  58. 58Plain waffles, frozen, microwavedBaked Products · 1 waffle, round (4"dia) (32 g)1.9 mg10% DV
  59. 59Refrigerated whole wheat naanBaked Products · 1 piece (106 g)1.8 mg10% DV
  60. 60Guava pastriesBaked Products · 1 piece (86 g)1.8 mg10% DV
  61. 61Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (147 g)1.8 mg10% DV
  62. 62Pan dulce, sweet yeast breadBaked Products · 1 slice (average weight of 1 slice) (63 g)1.8 mg10% DV
  63. 63Multigrain bagelsBaked Products · 1 piece bagel (81 g)1.8 mg10% DV
  64. 64Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)1.8 mg10% DV
  65. 65Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)1.8 mg10% DV
  66. 66Focaccia, plainBaked Products · 1 piece (57 g)1.8 mg10% DV
  67. 67Creme-filled chocolate snack cake with frostingBaked Products · 1 cupcake (50 g)1.8 mg10% DV
  68. 68Reduced fat plain pancakesBaked Products · 1 serving 3 pancakes (105 g)1.8 mg10% DV
  69. 69Low fat breakfast tartBaked Products · 1 tart (52 g)1.8 mg10% DV
  70. 70Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)1.8 mg10% DV
  71. 71Flour tortillas, refrigerated, ready-to-bake or -fryBaked Products · 1 tortilla (48 g)1.7 mg10% DV
  72. 72Apple pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)1.7 mg10% DV
  73. 73Plain waffles, prepared from recipeBaked Products · 1 waffle, round (7" dia) (75 g)1.7 mg10% DV
  74. 74Chocolate-coated or frosted cake doughnutsBaked Products · 1 doughnut, medium (approx 3" dia) (43 g)1.7 mg10% DV
  75. 75Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)1.7 mg9% DV
  76. 76Martha White buttermilk biscuit mix, dryBaked Products · 1 serving (41 g)1.7 mg9% DV
  77. 77Pillsbury Buttermilk Biscuits, refrigerated doughBaked Products · 1 serving (64 g)1.7 mg9% DV
  78. 78Wheat English muffinsBaked Products · 1 muffin (57 g)1.6 mg9% DV
  79. 79Flour tortillas, ready-to-bake, shelf stableBaked Products · 1 tortilla (49 g)1.6 mg9% DV
  80. 80White breadBaked Products · 1 cup, crumbs (45 g)1.6 mg9% DV
  81. 81Whole-wheat English muffinsBaked Products · 1 muffin (66 g)1.6 mg9% DV
  82. 82Frozen plain pancakesBaked Products · 1 oz (28.4 g)1.6 mg9% DV
  83. 83Brown-sugar-cinnamon toaster pastriesBaked Products · 1 oz (28.4 g)1.6 mg9% DV
  84. 84Enriched white pita breadBaked Products · 1 pita, large (6-1/2" dia) (60 g)1.6 mg9% DV
  85. 85Fruit toaster pastriesBaked Products · 1 oz (28.4 g)1.6 mg9% DV
  86. 86Cherry fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)1.6 mg9% DV
  87. 87Fried fruit piesBaked Products · 1 pie (5" x 3-3/4") (128 g)1.6 mg9% DV
  88. 88Lemon fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)1.6 mg9% DV
  89. 89Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)1.6 mg9% DV
  90. 90Rice cereal chocolate cookiesBaked Products · 1 cookie (62 g)1.5 mg9% DV
  91. 91Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)1.5 mg8% DV
  92. 92Plain hamburger bunsBaked Products · 1 roll 1 serving (44 g)1.5 mg8% DV
  93. 93Toasted white breadBaked Products · 1 cup, crumbs (45 g)1.5 mg8% DV
  94. 94Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)1.5 mg8% DV
  95. 95Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)1.5 mg8% DV
  96. 96Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)1.5 mg8% DV
  97. 97Corn muffins, made with 2% milkBaked Products · 1 muffin (2-3/4" dia x 2") (57 g)1.5 mg8% DV
  98. 98Chocolate creme pie, commercially preparedBaked Products · 1 piece (1/4 of 6" pie) (99 g)1.5 mg8% DV
  99. 99Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)1.4 mg8% DV
  100. 100Cheese crackers, reduced fatBaked Products · 1 serving (30 g)1.4 mg8% DV

More rankings

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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.