Foods high in iron

High protein nutritional shake mix, powder tops the list with 5.7 mg per 100 calories. 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.

1. 1High protein nutritional shake mix, powderBeverages5.7 mg
2. 2SlimFast high protein whey powderBeverages5.7 mg
3. 3Ovaltine chocolate malt powderBeverages4.4 mg
4. 4Ovaltine Classic Malt powderBeverages4.4 mg
5. 5Rich chocolate powderBeverages4.4 mg
6. 6Soy based protein powderBeverages3.1 mg
7. 7Diet instant decaf lemon teaBeverages2.6 mg
8. 8Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powderBeverages2.6 mg
9. 9Cytosport Muscle Milk, ready-to-drinkBeverages2.5 mg
10. 10Citrus juice drink, frozen concentrate, with waterBeverages2.4 mg
11. 11Citrus juice drink, frozen concentrateBeverages2.4 mg
12. 12Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and iceBeverages2.3 mg
13. 13Chocolate reduced calorie drink mix, powderBeverages2.3 mg
14. 14Peanut meal supplement drink, cannedBeverages2.2 mg
15. 15Unsweetened chocolate almond milk, fortifiedBeverages2.1 mg
16. 16Chocolate malt powder, prepared with 1% milkBeverages2 mg
17. 17Unsweetened almond milk, shelf stableBeverages2 mg
18. 18Fortified chocolate drink, milk and soy basedBeverages1.9 mg
19. 19Unsweetened almond milk, shelf stableBeverages1.9 mg
20. 20Abbott Ensure nutritional shake, ready-to-drinkBeverages1.8 mg
21. 21V8 V-Fusion Acai BerryBeverages1.8 mg
22. 22Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages1.6 mg
23. 23Abbott EAS soy protein powderBeverages1.6 mg
24. 24Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages1.6 mg
25. 25SlimFast High Protein Shake, ready-to-drinkBeverages1.6 mg
26. 26SlimFast meal replacement, ready-to-drinkBeverages1.5 mg
27. 27Chocolate malt powder, prepared with fat free milkBeverages1.5 mg
28. 28Low calorie cocoa mix, powder, aspartame, no sodiumBeverages1.4 mg
29. 29Beverages, cocoa mix, with aspartame, powder, prepared with waterBeverages1.3 mg
30. 30Instant coffee, with chicoryBeverages1.3 mg
31. 31Beverages, Cocoa mix, no sugar added, powderBeverages1.3 mg
32. 32Cereal grain coffee substitute, powderBeverages1.3 mg
33. 33Abbott Ensure Plus, ready-to-drinkBeverages1.3 mg
34. 34Nestle Boost Plus nutritional drinkBeverages1.3 mg
35. 35Instant coffee, half the caffeineBeverages1.3 mg
36. 36Beverages, coffee, instant, regular, powderBeverages1.2 mg
37. 37Carob-flavor beverage mix, powderBeverages1.2 mg
38. 38Instant decaffeinated coffee, powderBeverages1.1 mg
39. 39Chocolate almond milk, ready-to-drinkBeverages1.1 mg
40. 40Aloe vera juice drink, fortified with Vitamin CBeverages1 mg
41. 41Sweetened coconut milk, fortified with calcium, vitamins A, B12, D2Beverages0.97 mg
42. 42Chocolate powder, no sugar addedBeverages0.93 mg
43. 43Light apple juice drink, fortified with vitamin CBeverages0.91 mg
44. 44Mott's Apple juice light, fortified with vitamin CBeverages0.91 mg
45. 45Light wineBeverages0.82 mg
46. 46Cooking wineBeverages0.8 mg
47. 47Sweetened vanilla almond milkBeverages0.79 mg
48. 48Chocolate syrupBeverages0.76 mg
49. 49Instant decaf tea, unsweetenedBeverages0.72 mg
50. 50Unsweetened instant tea powderBeverages0.72 mg
51. 51Instant decaf coffee with whitener and low calorie sweetenerBeverages0.7 mg
52. 52100% vegetable and fruit juice, fortifiedBeverages0.67 mg
53. 53Chocolate-flavored whey and milk drinkBeverages0.67 mg
54. 54Canned pineapple and grapefruit juice drinkBeverages0.66 mg
55. 55Unsweetened almond milk, refrigeratedBeverages0.65 mg
56. 56Chocolate malted drink mix powderBeverages0.55 mg
57. 57Red Merlot wineBeverages0.55 mg
58. 58Beverages, fruit juice drink, greater than 3% juice, high vitamin CBeverages0.54 mg
59. 59Red table wineBeverages0.54 mg
60. 60Unsweetened oat milk, refrigeratedBeverages0.54 mg
61. 61Canned pineapple and orange juice drinkBeverages0.54 mg
62. 62Ginger aleBeverages0.53 mg
63. 63Beverages, fruit punch juice drink, frozen concentrate, prepared with waterBeverages0.48 mg
64. 64Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiaminBeverages0.46 mg
65. 65Fruit punch juice drink, frozen concentrateBeverages0.46 mg
66. 66Nestle Hot Cocoa Mix Rich Chocolate With MarshmallowsBeverages0.45 mg
67. 67Nestle Rich Chocolate Hot Cocoa MixBeverages0.45 mg
68. 68Table wineBeverages0.45 mg
69. 69Unsweetened rice milkBeverages0.43 mg
70. 70V8 Splash Peach Mango smoothieBeverages0.41 mg
71. 71V8 Splash Strawberry Banana smoothieBeverages0.41 mg
72. 72Lemonade, frozen concentrate, white, prepared with waterBeverages0.4 mg
73. 73Ocean Spray Light CranberryBeverages0.37 mg
74. 74V8 Splash Tropical Colada smoothieBeverages0.37 mg
75. 75Chocolate syrup, prepared with whole milkBeverages0.36 mg
76. 76Beverages, chocolate-flavor beverage mix, powder, prepared with whole milkBeverages0.35 mg
77. 77Whey protein isolate powderBeverages0.35 mg
78. 78Beverages, Carob-flavor beverage mix, powder, prepared with whole milkBeverages0.33 mg
79. 79White table wineBeverages0.33 mg
80. 80Chardonnay white table wineBeverages0.32 mg
81. 81Whey based protein powderBeverages0.32 mg
82. 82Kiwi strawberry juice drinkBeverages0.32 mg
83. 83Low calorie cranberry-apple juice drinkBeverages0.32 mg
84. 84Clam and tomato juice, cannedBeverages0.31 mg
85. 85Vanilla shake, fast foodBeverages0.31 mg
86. 86Beverages, Cocoa mix, powder, prepared with waterBeverages0.31 mg
87. 87V8 V-Fusion Peach MangoBeverages0.31 mg
88. 88V8 V-Fusion Strawberry BananaBeverages0.31 mg
89. 89V8 V-Fusion TropicalBeverages0.31 mg
90. 90Cocoa mix, powderBeverages0.3 mg
91. 91Fast food colaBeverages0.3 mg
92. 92Powerade lemon-lime drinkBeverages0.28 mg
93. 93Sprite, lemon-lime soda, no caffeineBeverages0.27 mg
94. 94Fuze orange mango drink, fortifiedBeverages0.26 mg
95. 95Ocean Spray Light Cranberry, Concord GrapeBeverages0.26 mg
96. 96Fortified acai berry drinkBeverages0.26 mg
97. 97Ocean Spray Cran PomegranateBeverages0.26 mg
98. 98Beverages, Malted drink mix, chocolate, powder, prepared with whole milkBeverages0.25 mg
99. 99Rose wineBeverages0.24 mg
100. 100Abbott EAS whey protein powderBeverages0.24 mg

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.