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. 2Quaker Quick Oats with Iron, dryBreakfast Cereals49.5 mg275% DV
3. 3Malt-O-Meal chocolate cereal, dryBreakfast Cereals42.9 mg238% DV
4. 4Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals42 mg234% DV
5. 5Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals41.4 mg230% DV
6. 6Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals40.9 mg227% DV
7. 7Quaker instant plain corn grits, dryBreakfast Cereals38.8 mg215% DV
8. 8Ralston Corn BiscuitsBreakfast Cereals38.4 mg213% DV
9. 9Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals38.2 mg212% DV
10. 10Honey Bunches of Oats cerealBreakfast Cereals34.8 mg193% DV
11. 11Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals34.3 mg191% DV
12. 12Malt-O-Meal Honey Graham SquaresBreakfast Cereals33.8 mg188% DV
13. 13Post Honey Bunches of Oats with almondsBreakfast Cereals33.8 mg188% DV
14. 14Enriched quick farina, dryBreakfast Cereals33.4 mg186% DV
15. 15Ralston Crisp Rice cerealBreakfast Cereals32.7 mg182% DV
16. 16Ralston Tasteeos cerealBreakfast Cereals32.1 mg179% DV
17. 17Quaker Whole Hearts oat cerealBreakfast Cereals32.1 mg178% DV
18. 18Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals32 mg178% DV
19. 19Fortified puffed rice cerealBreakfast Cereals31.7 mg176% DV
20. 20Fortified puffed wheat cerealBreakfast Cereals31.7 mg176% DV
21. 21Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals31.3 mg174% DV
22. 22Malt-O-Meal Honey BuzzersBreakfast Cereals31 mg172% DV
23. 23Quaker Crunchy Bran cerealBreakfast Cereals31 mg172% DV
24. 24Malt-O-Meal cereal, original, plain, dryBreakfast Cereals30.9 mg171% DV
25. 25Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals30.4 mg169% DV
26. 26Quaker Instant Grits, American Cheese, dryBreakfast Cereals30.4 mg169% DV
27. 27Quaker instant grits, country bacon flavor, dryBreakfast Cereals30.4 mg169% DV
28. 28Malt-O-Meal Berry Colossal CrunchBreakfast Cereals30 mg167% DV
29. 29Malt-O-Meal Cinnamon ToastersBreakfast Cereals30 mg167% DV
30. 30Malt-O-Meal Coco-Roos cerealBreakfast Cereals30 mg167% DV
31. 31Malt-O-Meal Colossal Crunch cerealBreakfast Cereals30 mg167% DV
32. 32Malt-O-Meal Honey Nut ScootersBreakfast Cereals30 mg167% DV
33. 33Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals30 mg167% DV
34. 34Post Alpha-Bits cerealBreakfast Cereals30 mg167% DV
35. 35Quaker Instant Grits, butter flavor, dryBreakfast Cereals30 mg167% DV
36. 36Quaker Toasted Multigrain CrispsBreakfast Cereals29.9 mg166% DV
37. 37Cream of Wheat, 1 min, dryBreakfast Cereals29.8 mg165% DV
38. 38Quaker Honey Graham Life CerealBreakfast Cereals29.7 mg165% DV
39. 39Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals29.5 mg164% DV
40. 40Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals29.4 mg164% DV
41. 41Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals29.4 mg164% DV
42. 42Quaker Oat Life plain cerealBreakfast Cereals29.3 mg163% DV
43. 43Quaker Oatmeal Squares cerealBreakfast Cereals29.3 mg163% DV
44. 44Quaker King Vitaman cerealBreakfast Cereals29 mg161% DV
45. 45Quaker Oatmeal Squares, Golden MapleBreakfast Cereals29 mg161% DV
46. 46Cheerios cerealBreakfast Cereals28.9 mg161% DV
47. 47Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals28.9 mg161% DV
48. 48Quaker Maple Brown Sugar Life CerealBreakfast Cereals28.7 mg159% DV
49. 49Cream of Wheat cereal, regular, dryBreakfast Cereals28.6 mg159% DV
50. 50Cream of Wheat instant, dryBreakfast Cereals28.6 mg159% DV
51. 51Cream of rice cereal, dryBreakfast Cereals28.4 mg158% DV
52. 52Malt-O-Meal Tootie FrootiesBreakfast Cereals28.1 mg156% DV
53. 53Post Bran Flakes cerealBreakfast Cereals28 mg156% DV
54. 54Post Grape-Nuts cerealBreakfast Cereals28 mg156% DV
55. 55Post Great Grains Banana Nut CrunchBreakfast Cereals28 mg156% DV
56. 56Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals28 mg156% DV
57. 57Post Honey Nut Shredded Wheat cerealBreakfast Cereals28 mg156% DV
58. 58Ralston Crispy HexagonsBreakfast Cereals27.9 mg155% DV
59. 59Post Grape-Nuts FlakesBreakfast Cereals27.9 mg155% DV
60. 60Malt-O-Meal Apple ZingsBreakfast Cereals27.3 mg152% DV
61. 61Malt-O-Meal Crispy RiceBreakfast Cereals27.3 mg152% DV
62. 62Malt-O-Meal Oat Blenders with honeyBreakfast Cereals27 mg150% DV
63. 63Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals26.1 mg145% DV
64. 64Fortified instant plain oats, dryBreakfast Cereals24.7 mg137% DV
65. 65Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals24 mg133% DV
66. 66Quaker Oat Cinnamon Life cerealBreakfast Cereals23.2 mg129% DV
67. 67Incaparina dry mix, unpreparedBreakfast Cereals22 mg122% DV
68. 68Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals21.6 mg120% DV
69. 69Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals19.8 mg110% DV
70. 70Quaker Christmas CrunchBreakfast Cereals19.8 mg110% DV
71. 71Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals19.6 mg109% DV
72. 72Quaker Honey Graham Oh!s cerealBreakfast Cereals19.5 mg108% DV
73. 73Quaker Cap'n Crunch cerealBreakfast Cereals19.4 mg108% DV
74. 74Ralston Corn FlakesBreakfast Cereals19.4 mg108% DV
75. 75Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals18.4 mg102% DV
76. 76Quaker Sweet Crunch/Quisp cerealBreakfast Cereals18.4 mg102% DV
77. 77Post Raisin Bran cerealBreakfast Cereals18.3 mg102% DV
78. 78Post Great Grains Crunchy PecanBreakfast Cereals17.3 mg96% DV
79. 79Post Great Grains Raisin Date PecanBreakfast Cereals16.4 mg91% DV
80. 80Chocolate frosted puffed corn cerealBreakfast Cereals15.9 mg88% DV
81. 81Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals15.5 mg86% DV
82. 82Malt-O-Meal Raisin BranBreakfast Cereals15.3 mg85% DV
83. 83Frosted oat cereal with marshmallowsBreakfast Cereals15 mg83% DV
84. 84Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals13.9 mg77% DV
85. 85Weetabix whole grain cerealBreakfast Cereals12.9 mg71% DV
86. 86Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals12.8 mg71% DV
87. 87Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals12.1 mg67% DV
88. 88Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals12 mg67% DV
89. 89Malt-O-Meal Frosted FlakesBreakfast Cereals11.6 mg64% DV
90. 90Quaker Instant Oatmeal, fruit and creamBreakfast Cereals11.3 mg63% DV
91. 91Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals10.7 mg59% DV
92. 92Fortified instant oats, maple and brown sugar, dryBreakfast Cereals10.4 mg58% DV
93. 93Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals10.1 mg56% DV
94. 94Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals10.1 mg56% DV
95. 95Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals9.8 mg55% DV
96. 96Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals9.4 mg52% DV
97. 97Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals9.1 mg51% DV
98. 98Toasted wheat germ cereal, plainBreakfast Cereals9.1 mg51% DV
99. 99Post Waffle Crisp cerealBreakfast Cereals9 mg50% DV
100. 100Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals8.8 mg49% 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.