Foods high in iron

Ralston Enriched Wheat Bran Flakes tops the list with 17.4 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. 1Ralston Enriched Wheat Bran FlakesBreakfast Cereals17.4 mg
2. 2Quaker Quick Oats with Iron, dryBreakfast Cereals13.3 mg
3. 3Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals12.3 mg
4. 4Malt-O-Meal Chocolate Cereal, prepared with waterBreakfast Cereals11.9 mg
5. 5Malt-O-Meal chocolate cereal, dryBreakfast Cereals11.8 mg
6. 6Quaker instant plain corn grits, dryBreakfast Cereals11.3 mg
7. 7Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals11.2 mg
8. 8Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals10.9 mg
9. 9Malt-O-Meal plain, prepared with waterBreakfast Cereals10.8 mg
10. 10Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals10.8 mg
11. 11Ralston Corn BiscuitsBreakfast Cereals10.2 mg
12. 12Enriched farina, cooked with water, with saltBreakfast Cereals10.1 mg
13. 13Enriched quick farina, cooked, unsaltedBreakfast Cereals9.7 mg
14. 14Cream of Wheat, 2 1/2 min, cooked with water, microwavedBreakfast Cereals9.6 mg
15. 15Quaker Crunchy Bran cerealBreakfast Cereals9.4 mg
16. 16Enriched quick farina, dryBreakfast Cereals9.3 mg
17. 17Quaker instant corn grits, plain, prepared, no saltBreakfast Cereals9.1 mg
18. 18Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals9 mg
19. 19Quaker instant grits, country bacon flavor, dryBreakfast Cereals8.9 mg
20. 20Cream of Wheat, 1 min, cooked with water, microwavedBreakfast Cereals8.9 mg
21. 21Fortified instant plain oats, preparedBreakfast Cereals8.8 mg
22. 22Fortified puffed wheat cerealBreakfast Cereals8.7 mg
23. 23Honey Bunches of Oats cerealBreakfast Cereals8.7 mg
24. 24Ralston Crisp Rice cerealBreakfast Cereals8.5 mg
25. 25Quaker Whole Hearts oat cerealBreakfast Cereals8.5 mg
26. 26Post Bran Flakes cerealBreakfast Cereals8.5 mg
27. 27Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals8.5 mg
28. 28Malt-O-Meal Honey Graham SquaresBreakfast Cereals8.5 mg
29. 29Malt-O-Meal cereal, original, plain, dryBreakfast Cereals8.5 mg
30. 30Quaker Instant Grits, American Cheese, dryBreakfast Cereals8.4 mg
31. 31Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals8.4 mg
32. 32Cream of Wheat, 1 min, cooked with water, stove-topBreakfast Cereals8.4 mg
33. 33Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals8.4 mg
34. 34Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals8.3 mg
35. 35Cream of Wheat, 1 min, dryBreakfast Cereals8.3 mg
36. 36Post Honey Bunches of Oats with almondsBreakfast Cereals8.3 mg
37. 37Malt-O-Meal Honey BuzzersBreakfast Cereals8.2 mg
38. 38Ralston Tasteeos cerealBreakfast Cereals8.1 mg
39. 39Quaker Instant Grits, butter flavor, dryBreakfast Cereals8.1 mg
40. 40Quaker Toasted Multigrain CrispsBreakfast Cereals8 mg
41. 41Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals8 mg
42. 42Cream of wheat, regular, cooked with water, with saltBreakfast Cereals8 mg
43. 43Quaker Honey Graham Life CerealBreakfast Cereals8 mg
44. 44Fortified puffed rice cerealBreakfast Cereals7.9 mg
45. 45Malt-O-Meal Crispy RiceBreakfast Cereals7.9 mg
46. 46Quaker Oat Life plain cerealBreakfast Cereals7.8 mg
47. 47Cream of Wheat instant, dryBreakfast Cereals7.8 mg
48. 48Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals7.8 mg
49. 49Cheerios cerealBreakfast Cereals7.8 mg
50. 50Post Grape-Nuts cerealBreakfast Cereals7.8 mg
51. 51Malt-O-Meal Honey Nut ScootersBreakfast Cereals7.8 mg
52. 52Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals7.8 mg
53. 53Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals7.7 mg
54. 54Quaker Oatmeal Squares cerealBreakfast Cereals7.7 mg
55. 55Cream of Wheat cereal, regular, dryBreakfast Cereals7.7 mg
56. 56Malt-O-Meal Coco-Roos cerealBreakfast Cereals7.7 mg
57. 57Post Alpha-Bits cerealBreakfast Cereals7.7 mg
58. 58Quaker Maple Brown Sugar Life CerealBreakfast Cereals7.7 mg
59. 59Cream of rice cereal, dryBreakfast Cereals7.7 mg
60. 60Quaker Oatmeal Squares, Golden MapleBreakfast Cereals7.6 mg
61. 61Cream of rice, cooked with water, with saltBreakfast Cereals7.6 mg
62. 62Quaker King Vitaman cerealBreakfast Cereals7.6 mg
63. 63Malt-O-Meal Berry Colossal CrunchBreakfast Cereals7.6 mg
64. 64Post Honey Nut Shredded Wheat cerealBreakfast Cereals7.5 mg
65. 65Malt-O-Meal Colossal Crunch cerealBreakfast Cereals7.5 mg
66. 66Cream of Wheat regular, cooked, unsaltedBreakfast Cereals7.5 mg
67. 67Post Grape-Nuts FlakesBreakfast Cereals7.4 mg
68. 68Ralston Crispy HexagonsBreakfast Cereals7.4 mg
69. 69Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals7.3 mg
70. 70Cream of Wheat, 2 1/2 min, cooked with water, stove-topBreakfast Cereals7.3 mg
71. 71Malt-O-Meal Tootie FrootiesBreakfast Cereals7.2 mg
72. 72Post Great Grains Banana Nut CrunchBreakfast Cereals7.2 mg
73. 73Malt-O-Meal Cinnamon ToastersBreakfast Cereals7.1 mg
74. 74Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals7 mg
75. 75Malt-O-Meal Apple ZingsBreakfast Cereals7 mg
76. 76Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals6.9 mg
77. 77Fortified instant plain oats, dryBreakfast Cereals6.8 mg
78. 78Malt-O-Meal Oat Blenders with honeyBreakfast Cereals6.8 mg
79. 79Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals6.5 mg
80. 80Quaker Oat Cinnamon Life cerealBreakfast Cereals6.2 mg
81. 81Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals6.1 mg
82. 82Incaparina dry mix, unpreparedBreakfast Cereals5.8 mg
83. 83Post Raisin Bran cerealBreakfast Cereals5.6 mg
84. 84Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals5.5 mg
85. 85Ralston Corn FlakesBreakfast Cereals5.1 mg
86. 86Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals5 mg
87. 87Quaker Christmas CrunchBreakfast Cereals5 mg
88. 88Quaker Cap'n Crunch cerealBreakfast Cereals4.9 mg
89. 89Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals4.9 mg
90. 90Quaker Honey Graham Oh!s cerealBreakfast Cereals4.7 mg
91. 91Quaker Sweet Crunch/Quisp cerealBreakfast Cereals4.5 mg
92. 92Malt-O-Meal Raisin BranBreakfast Cereals4.5 mg
93. 93Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals4.4 mg
94. 94Post Great Grains Raisin Date PecanBreakfast Cereals4.3 mg
95. 95Post Great Grains Crunchy PecanBreakfast Cereals4.3 mg
96. 96Chocolate frosted puffed corn cerealBreakfast Cereals3.9 mg
97. 97Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals3.9 mg
98. 98Frosted oat cereal with marshmallowsBreakfast Cereals3.8 mg
99. 99Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals3.6 mg
100. 100Weetabix whole grain cerealBreakfast Cereals3.5 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.