Foods high in iron

SlimFast high protein whey powder tops the list with 6.5 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. 1SlimFast high protein whey powderBeverages · 1 scoop (26 g)6.5 mg36% DV
  2. 2Soy based protein powderBeverages · 1 scoop (45 g)5.4 mg30% DV
  3. 3Abbott Ensure nutritional shake, ready-to-drinkBeverages · 8 fl oz (254 g)4.8 mg27% DV
  4. 4Abbott Ensure Plus, ready-to-drinkBeverages · 1 cup (252 g)4.5 mg25% DV
  5. 5Fortified chocolate drink, milk and soy basedBeverages · 8 fl oz (237 g)4.5 mg25% DV
  6. 6High protein nutritional shake mix, powderBeverages · 1 serving (20 g)4.5 mg25% DV
  7. 7Nestle Boost Plus nutritional drinkBeverages · 1 bottle (237 g)4.1 mg23% DV
  8. 8Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)3.8 mg21% DV
  9. 9Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)3.6 mg20% DV
  10. 10Peanut meal supplement drink, cannedBeverages · 1 cup (158 g)3.5 mg19% DV
  11. 11Ovaltine chocolate malt powderBeverages · 1 serving (4 tbsp or 1 envelope) (21 g)3.4 mg19% DV
  12. 12Ovaltine Classic Malt powderBeverages · 1 serving (4 tbsp or 1 envelope) (21 g)3.4 mg19% DV
  13. 13SlimFast High Protein Shake, ready-to-drinkBeverages · 1 bottle (295 g)2.8 mg16% DV
  14. 14Abbott EAS soy protein powderBeverages · 1 scoop (44 g)2.8 mg16% DV
  15. 15Citrus juice drink, frozen concentrate, with waterBeverages · 1 serving 8 fl oz (248 g)2.8 mg15% DV
  16. 16SlimFast meal replacement, ready-to-drinkBeverages · 1 bottle (295 g)2.6 mg14% DV
  17. 17V8 V-Fusion Acai BerryBeverages · 1 serving 8 oz (246 g)2 mg11% DV
  18. 18Chocolate malt powder, prepared with fat free milkBeverages · 1 serving (256 g)1.9 mg11% DV
  19. 19Rich chocolate powderBeverages · 2 tbsp (11 g)1.8 mg10% DV
  20. 20Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and iceBeverages · 1 serving (243 g)1.7 mg9% DV
  21. 21Chocolate reduced calorie drink mix, powderBeverages · 1 packet (.75 oz) (21 g)1.6 mg9% DV
  22. 22Citrus juice drink, frozen concentrateBeverages · 1 fl oz (35.2 g)1.4 mg8% DV
  23. 23Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powderBeverages · 4 tbsp (1/4 cup) (14.4 g)1.3 mg7% DV
  24. 24Chocolate almond milk, ready-to-drinkBeverages · 1 cup (240 g)1.3 mg7% DV
  25. 25Chocolate malt powder, prepared with 1% milkBeverages · 1 cup dry mix (98 g)1.1 mg6% DV
  26. 26Whey protein isolate powderBeverages · 3 scoop (86 g)1.1 mg6% DV
  27. 27Unsweetened chocolate almond milk, fortifiedBeverages · 1 cup (240 g)1.1 mg6% DV
  28. 28Chocolate syrup, prepared with whole milkBeverages · 1 cup (8 fl oz) (282 g)0.9 mg5% DV
  29. 29Chocolate syrupBeverages · 1 serving 2 tbsp (39 g)0.82 mg5% DV
  30. 30Chocolate-flavored whey and milk drinkBeverages · 1 cup (244 g)0.81 mg4% DV
  31. 31Beverages, chocolate-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)0.8 mg4% DV
  32. 32Canned pineapple and grapefruit juice drinkBeverages · 1 cup (8 fl oz) (250 g)0.78 mg4% DV
  33. 33Vanilla shake, fast foodBeverages · 1 cup (8 fl oz) (166 g)0.76 mg4% DV
  34. 34100% vegetable and fruit juice, fortifiedBeverages · 1 serving 8 oz (246 g)0.76 mg4% DV
  35. 35Beverages, cocoa mix, with aspartame, powder, prepared with waterBeverages · 1 serving dry mix with 6 fl oz water (192 g)0.75 mg4% DV
  36. 36Low calorie cocoa mix, powder, aspartame, no sodiumBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)0.74 mg4% DV
  37. 37Beverages, Cocoa mix, no sugar added, powderBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)0.74 mg4% DV
  38. 38Unsweetened almond milk, shelf stableBeverages · 1 cup (262 g)0.73 mg4% DV
  39. 39Sweetened vanilla almond milkBeverages · 1 cup (240 g)0.72 mg4% DV
  40. 40Sweetened coconut milk, fortified with calcium, vitamins A, B12, D2Beverages · 1 cup (240 g)0.72 mg4% DV
  41. 41V8 Splash Diet Strawberry KiwiBeverages · 1 serving (238 g)0.71 mg4% DV
  42. 42Reduced calorie juice drink, low-cal sweetener, vit CBeverages · 1 serving (238 g)0.71 mg4% DV
  43. 43Quaker Gatorade orange drink mix, powderBeverages · 1 cup powder (207 g)0.7 mg4% DV
  44. 44Red table wineBeverages · 1 serving (5 fl oz) (147 g)0.68 mg4% DV
  45. 45Red Merlot wineBeverages · 1 serving 5 fl oz (147 g)0.68 mg4% DV
  46. 46Canned pineapple and orange juice drinkBeverages · 1 cup (8 fl oz) (250 g)0.68 mg4% DV
  47. 47Beverages, Carob-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (256 g)0.64 mg4% DV
  48. 48Beverages, fruit juice drink, greater than 3% juice, high vitamin CBeverages · 1 cup (8 fl oz) (238 g)0.59 mg3% DV
  49. 49Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiaminBeverages · 8 fl oz (237 g)0.59 mg3% DV
  50. 50Light wineBeverages · 1 serving 5 fl oz (148 g)0.59 mg3% DV
  51. 51Beverages, Malted drink mix, chocolate, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)0.56 mg3% DV
  52. 52Carob-flavor beverage mix, powderBeverages · 1 tbsp (12 g)0.55 mg3% DV
  53. 53Table wineBeverages · 1 serving (5 fl oz) (148 g)0.55 mg3% DV
  54. 54Light apple juice drink, fortified with vitamin CBeverages · 8 fl oz (240 g)0.48 mg3% DV
  55. 55Unsweetened rice milkBeverages · 8 fl oz (approximate weight, 1 serving) (240 g)0.48 mg3% DV
  56. 56Chocolate malted drink mix powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)0.48 mg3% DV
  57. 57Beverages, fruit punch juice drink, frozen concentrate, prepared with waterBeverages · 8 fl oz (234 g)0.47 mg3% DV
  58. 58Ginger aleBeverages · 8 fl oz (244 g)0.44 mg2% DV
  59. 59Fortified acai berry drinkBeverages · 8 fl oz (266 g)0.43 mg2% DV
  60. 60White table wineBeverages · 1 serving (5 fl oz) (147 g)0.4 mg2% DV
  61. 61Chardonnay white table wineBeverages · 1 serving 5 fl oz (147 g)0.4 mg2% DV
  62. 62Lemonade, frozen concentrate, white, prepared with waterBeverages · 1 cup 8 fl oz (247 g)0.4 mg2% DV
  63. 63V8 Splash Tropical Colada smoothieBeverages · 1 serving 8 oz (246 g)0.37 mg2% DV
  64. 64V8 V-Fusion Peach MangoBeverages · 1 serving 8 oz (246 g)0.37 mg2% DV
  65. 65V8 V-Fusion Strawberry BananaBeverages · 1 serving 8 oz (246 g)0.37 mg2% DV
  66. 66V8 V-Fusion TropicalBeverages · 1 serving 8 oz (246 g)0.37 mg2% DV
  67. 67Cranberry-apricot juice drink, bottledBeverages · 1 cup (8 fl oz) (245 g)0.37 mg2% DV
  68. 68V8 Splash Peach Mango smoothieBeverages · 1 serving 8 oz (245 g)0.37 mg2% DV
  69. 69V8 Splash Strawberry Banana smoothieBeverages · 1 serving 8 oz (245 g)0.37 mg2% DV
  70. 70Clam and tomato juice, cannedBeverages · 8 fl oz (242 g)0.36 mg2% DV
  71. 71Whey based protein powderBeverages · 0.33 cup (32 g)0.36 mg2% DV
  72. 72Aloe vera juice drink, fortified with Vitamin CBeverages · 8 fl oz (240 g)0.36 mg2% DV
  73. 73Nestle Hot Cocoa Mix Rich Chocolate With MarshmallowsBeverages · 1 serving 1 envelope (20 g)0.36 mg2% DV
  74. 74Nestle Rich Chocolate Hot Cocoa MixBeverages · 1 serving 1 envelope (20 g)0.36 mg2% DV
  75. 75Chocolate powder, no sugar addedBeverages · 2 tbsp (11 g)0.36 mg2% DV
  76. 76Abbott EAS whey protein powderBeverages · 2 scoop (39 g)0.36 mg2% DV
  77. 77Beverages, Cocoa mix, powder, prepared with waterBeverages · 1 serving 6 fl oz (206 g)0.35 mg2% DV
  78. 78Cocoa mix, powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (28 g)0.33 mg2% DV
  79. 79Beverages, Eggnog-flavor mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (272 g)0.33 mg2% DV
  80. 80Canned grape juice drinkBeverages · 8 fl oz (250 g)0.33 mg2% DV
  81. 81Espresso, restaurant-preparedBeverages · 8 fl oz (237 g)0.31 mg2% DV
  82. 82Decaf espresso, restaurant-preparedBeverages · 8 fl oz (237 g)0.31 mg2% DV
  83. 83Ocean Spray Cran PomegranateBeverages · 8 fl oz (248 g)0.3 mg2% DV
  84. 84Pina colada, prepared from recipeBeverages · 1 cocktail (4.5 fl oz) (141 g)0.3 mg2% DV
  85. 85Fast food colaBeverages · 1 serving child 12 fl oz, without ice (258 g)0.28 mg2% DV
  86. 86Sprite, lemon-lime soda, no caffeineBeverages · 1 cup 12 fl oz 12 fl oz (258 g)0.28 mg2% DV
  87. 87Fruit punch juice drink, frozen concentrateBeverages · 1 fl oz (35.2 g)0.28 mg2% DV
  88. 88Orange juice drinkBeverages · 1 cup (249 g)0.27 mg2% DV
  89. 89Diet cola, aspartame, with caffeineBeverages · 8 fl oz (237 g)0.26 mg1% DV
  90. 90Cranberry juice cocktail, bottledBeverages · 1 cup (8 fl oz) (253 g)0.25 mg1% DV
  91. 91Canned orange and apricot juice drinkBeverages · 1 cup (8 fl oz) (250 g)0.25 mg1% DV
  92. 92Chocolate sodaBeverages · 8 fl oz (248 g)0.25 mg1% DV
  93. 93Dry dessert wineBeverages · 1 glass (3.5 fl oz) (103 g)0.25 mg1% DV
  94. 94Sweet dessert wineBeverages · 1 glass (3.5 fl oz) (103 g)0.25 mg1% DV
  95. 95Iced mocha coffee, milk basedBeverages · 1 cup (265 g)0.24 mg1% DV
  96. 96Beverages, Malted drink mix, natural, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)0.24 mg1% DV
  97. 97Fruit punch drink, with added nutrients, cannedBeverages · 1 cup (8 fl oz) (248 g)0.22 mg1% DV
  98. 98Fruit punch drink, canned, no added nutrientsBeverages · 1 cup (8 fl oz) (248 g)0.22 mg1% DV
  99. 99Fruit punch, frozen concentrate, with waterBeverages · 1 cup (247 g)0.22 mg1% DV
  100. 100Powerade lemon-lime drinkBeverages · 8 fl oz (244 g)0.22 mg1% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in magnesiumFoods high in phosphorusFoods high in zincFoods high in copperFoods high in manganeseFoods high in seleniumFoods high in iodine

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.