Foods high in iron

Enriched quick farina, dry tops the list with 58.8 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. 1Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)58.8 mg326% DV
  2. 2Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)50.9 mg283% DV
  3. 3Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)28.2 mg156% DV
  4. 4Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)19.8 mg110% DV
  5. 5Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)19.6 mg109% DV
  6. 6Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)17 mg95% DV
  7. 7Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.5 mg92% DV
  8. 8Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.5 mg92% DV
  9. 9Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.5 mg92% DV
  10. 10Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.4 mg91% DV
  11. 11Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)16.2 mg90% DV
  12. 12Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.2 mg90% DV
  13. 13Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)16.2 mg90% DV
  14. 14Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)16.2 mg90% DV
  15. 15Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.2 mg90% DV
  16. 16Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)15 mg83% DV
  17. 17Cereals, MALT-O-MEAL, chocolate, prepared with water, without saltBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)15 mg83% DV
  18. 18Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals · 1 cup (219 g)14.7 mg82% DV
  19. 19Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)14.3 mg80% DV
  20. 20Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)14.1 mg78% DV
  21. 21Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)13.9 mg77% DV
  22. 22Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)13.9 mg77% DV
  23. 23Cream of rice cereal, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)12.8 mg71% DV
  24. 24Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)12.8 mg71% DV
  25. 25Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)12.4 mg69% DV
  26. 26Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)12.4 mg69% DV
  27. 27Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals · 1 cup (241 g)12 mg66% DV
  28. 28Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)11.8 mg65% DV
  29. 29Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (237 g)11.6 mg64% DV
  30. 30Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (245 g)11.5 mg64% DV
  31. 31Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)11.5 mg64% DV
  32. 32Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (231 g)11.5 mg64% DV
  33. 33Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)10.8 mg60% DV
  34. 34Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)10.8 mg60% DV
  35. 35Ralston Crisp Rice cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)10.8 mg60% DV
  36. 36Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)10.8 mg60% DV
  37. 37Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)10.7 mg59% DV
  38. 38Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals · 3 tablespoon (1 NLEA serving) (33 g)10.6 mg59% DV
  39. 39Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.4 mg58% DV
  40. 40Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.3 mg57% DV
  41. 41Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)10.3 mg57% DV
  42. 42Malt-O-Meal Honey Graham SquaresBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.1 mg56% DV
  43. 43Cream of wheat, regular, cooked with water, with saltBreakfast Cereals · 1 cup (1 serving) (251 g)10 mg56% DV
  44. 44Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (244 g)10 mg55% DV
  45. 45Cream of Wheat, 1 min, dryBreakfast Cereals · 3 tablespoon (1 serving) (33 g)9.8 mg55% DV
  46. 46Cream of rice, cooked with water, with saltBreakfast Cereals · 1 cup (244 g)9.7 mg54% DV
  47. 47Quaker Honey Graham Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)9.5 mg53% DV
  48. 48Cream of Wheat cereal, regular, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (33 g)9.4 mg52% DV
  49. 49Cream of Wheat regular, cooked, unsaltedBreakfast Cereals · 1 cup (1 serving) (251 g)9.4 mg52% DV
  50. 50Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)9.4 mg52% DV
  51. 51Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)9.2 mg51% DV
  52. 52Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)9 mg50% DV
  53. 53Malt-O-Meal Berry Colossal CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)9 mg50% DV
  54. 54Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)9 mg50% DV
  55. 55Malt-O-Meal Coco-Roos cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)9 mg50% DV
  56. 56Malt-O-Meal Colossal Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)9 mg50% DV
  57. 57Malt-O-Meal Honey Nut ScootersBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)9 mg50% DV
  58. 58Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals · 1 cup (30 g)9 mg50% DV
  59. 59Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)9 mg50% DV
  60. 60Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)9 mg50% DV
  61. 61Malt-O-Meal Apple ZingsBreakfast Cereals · 1 cup (1 NLEA serving) (33 g)9 mg50% DV
  62. 62Malt-O-Meal Crispy RiceBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)9 mg50% DV
  63. 63Malt-O-Meal Honey BuzzersBreakfast Cereals · 1.33 cup (29 g)9 mg50% DV
  64. 64Malt-O-Meal Tootie FrootiesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)9 mg50% DV
  65. 65Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)9 mg50% DV
  66. 66Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)9 mg50% DV
  67. 67Quaker Whole Hearts oat cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (28 g)9 mg50% DV
  68. 68Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)9 mg50% DV
  69. 69Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)8.5 mg47% DV
  70. 70Quaker Instant Grits, American Cheese, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)8.5 mg47% DV
  71. 71Quaker instant grits, country bacon flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)8.5 mg47% DV
  72. 72Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)8.4 mg47% DV
  73. 73Post Honey Bunches of Oats with Cinnamon BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)8.4 mg47% DV
  74. 74Quaker Instant Grits, butter flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)8.4 mg47% DV
  75. 75Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)8.4 mg46% DV
  76. 76Malt-O-Meal Oat Blenders with honeyBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)8.1 mg45% DV
  77. 77Ralston Crispy HexagonsBreakfast Cereals · 1 cup (1 NLEA serving) (29 g)8.1 mg45% DV
  78. 78Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)8.1 mg45% DV
  79. 79Post Honey Bunches of Oats with Real StrawberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)8.1 mg45% DV
  80. 80Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)8.1 mg45% DV
  81. 81Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)7.4 mg41% DV
  82. 82Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)7.2 mg40% DV
  83. 83Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)6.9 mg38% DV
  84. 84Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)6.9 mg38% DV
  85. 85Ralston Corn FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)5.4 mg30% DV
  86. 86Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)5.4 mg30% DV
  87. 87Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)5.3 mg29% DV
  88. 88Quaker Honey Graham Oh!s cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)5.3 mg29% DV
  89. 89Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)5.2 mg29% DV
  90. 90Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)5.1 mg29% DV
  91. 91Quaker Christmas CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)5.1 mg29% DV
  92. 92Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)5.1 mg28% DV
  93. 93Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)5.1 mg28% DV
  94. 94Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)5 mg28% DV
  95. 95Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)5 mg28% DV
  96. 96Homemade granolaBreakfast Cereals · 1 cup (122 g)4.8 mg27% DV
  97. 97Chocolate frosted puffed corn cerealBreakfast Cereals · 1 cup (30 g)4.8 mg26% DV
  98. 98Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)4.8 mg26% DV
  99. 99Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)4.6 mg25% DV
  100. 100Weetabix whole grain cerealBreakfast Cereals · 2 biscuits (1 NLEA serving) (35 g)4.5 mg25% 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.