Foods high in iron

Crude rice bran tops the list with 18.5 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. 1Crude rice branCereal Grains and Pasta18.5 mg103% DV
2. 2White sorghum bran, unenriched, rawCereal Grains and Pasta14.2 mg79% DV
3. 3Crude wheat branCereal Grains and Pasta10.6 mg59% DV
4. 4Enriched white masa corn flourCereal Grains and Pasta8.5 mg47% DV
5. 5Enriched yellow masa corn flourCereal Grains and Pasta8.5 mg47% DV
6. 6Uncooked teffCereal Grains and Pasta7.6 mg42% DV
7. 7Amaranth grain, uncookedCereal Grains and Pasta7.6 mg42% DV
8. 8Amaranth flourCereal Grains and Pasta7.6 mg42% DV
9. 9Enriched white cake flourCereal Grains and Pasta7.3 mg41% DV
10. 10Enriched white tortilla flourCereal Grains and Pasta7 mg39% DV
11. 11Chinese chow mein noodlesCereal Grains and Pasta6.4 mg36% DV
12. 12Dry enriched instant white riceCereal Grains and Pasta6.3 mg35% DV
13. 13Crude wheat germCereal Grains and Pasta6.3 mg35% DV
14. 14Chia seeds, rawCereal Grains and Pasta6 mg34% DV
15. 15White self-rising cornmeal, enrichedCereal Grains and Pasta5.8 mg32% DV
16. 16Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta5.8 mg32% DV
17. 17Bleached enriched all-purpose flourCereal Grains and Pasta5.6 mg31% DV
18. 18Unbleached enriched white bread flourCereal Grains and Pasta5.5 mg31% DV
19. 19Raw oat branCereal Grains and Pasta5.4 mg30% DV
20. 20Unbleached enriched all-purpose flourCereal Grains and Pasta5.4 mg30% DV
21. 21Soft white wheatCereal Grains and Pasta5.4 mg30% DV
22. 22Vital wheat glutenCereal Grains and Pasta5.2 mg29% DV
23. 23Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
24. 24Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
25. 25Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
26. 26White industrial flour, 10% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
27. 27White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
28. 28White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta5.1 mg28% DV
29. 29White industrial flour, 13% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
30. 30Dark rye flourCereal Grains and Pasta5 mg28% DV
31. 31White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta5 mg28% DV
32. 32Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta5 mg28% DV
33. 33White self-rising degermed cornmeal, enrichedCereal Grains and Pasta4.7 mg26% DV
34. 34Yellow self-rising degermed enriched cornmealCereal Grains and Pasta4.7 mg26% DV
35. 35OatsCereal Grains and Pasta4.7 mg26% DV
36. 36Barley malt flourCereal Grains and Pasta4.7 mg26% DV
37. 37Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta4.7 mg26% DV
38. 38All-purpose flour, enriched, unbleachedCereal Grains and Pasta4.6 mg26% DV
39. 39Bleached enriched all-purpose white wheat flourCereal Grains and Pasta4.6 mg26% DV
40. 40Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta4.6 mg26% DV
41. 41Uncooked quinoaCereal Grains and Pasta4.6 mg25% DV
42. 42Hard white wheatCereal Grains and Pasta4.6 mg25% DV
43. 43Quinoa flourCereal Grains and Pasta4.5 mg25% DV
44. 44Dry whole grain spaghettiCereal Grains and Pasta4.5 mg25% DV
45. 45Enriched fine yellow cornmealCereal Grains and Pasta4.4 mg25% DV
46. 46Uncooked speltCereal Grains and Pasta4.4 mg25% DV
47. 47Enriched white bread flourCereal Grains and Pasta4.4 mg25% DV
48. 48Enriched semolinaCereal Grains and Pasta4.4 mg24% DV
49. 49Raw enriched medium-grain white riceCereal Grains and Pasta4.4 mg24% DV
50. 50White degermed cornmeal, enrichedCereal Grains and Pasta4.4 mg24% DV
51. 51Yellow degermed enriched cornmealCereal Grains and Pasta4.4 mg24% DV
52. 52Old fashioned rolled oatsCereal Grains and Pasta4.3 mg24% DV
53. 53Raw enriched long-grain white riceCereal Grains and Pasta4.3 mg24% DV
54. 54Dry enriched vegetable macaroniCereal Grains and Pasta4.3 mg24% DV
55. 55Uncooked enriched short-grain white riceCereal Grains and Pasta4.2 mg24% DV
56. 56Dry enriched spinach egg noodlesCereal Grains and Pasta4.2 mg23% DV
57. 57Protein-fortified spaghetti, dryCereal Grains and Pasta4.2 mg23% DV
58. 58Whole-groat buckwheat flourCereal Grains and Pasta4.1 mg23% DV
59. 59Dry enriched egg noodlesCereal Grains and Pasta4 mg22% DV
60. 60Partially debranned oat flourCereal Grains and Pasta4 mg22% DV
61. 61Whole grain oat flourCereal Grains and Pasta4 mg22% DV
62. 62Millet flourCereal Grains and Pasta3.9 mg22% DV
63. 63White whole grain sorghum, rawCereal Grains and Pasta3.9 mg22% DV
64. 64Dry enriched spaghettiCereal Grains and Pasta3.9 mg22% DV
65. 65Khorasan grain, rawCereal Grains and Pasta3.9 mg22% DV
66. 66Unenriched whole wheat flourCereal Grains and Pasta3.9 mg21% DV
67. 67Buckwheat flourCereal Grains and Pasta3.8 mg21% DV
68. 68Steel cut oatsCereal Grains and Pasta3.8 mg21% DV
69. 69Uncooked khorasan wheatCereal Grains and Pasta3.8 mg21% DV
70. 70Whole grain spelt flourCereal Grains and Pasta3.8 mg21% DV
71. 71Sorghum flourCereal Grains and Pasta3.7 mg21% DV
72. 72Whole grain soft wheat flourCereal Grains and Pasta3.7 mg21% DV
73. 73Einkorn grain, rawCereal Grains and Pasta3.7 mg21% DV
74. 74Dry whole-wheat pastaCereal Grains and Pasta3.6 mg20% DV
75. 75Hard red spring wheatCereal Grains and Pasta3.6 mg20% DV
76. 76Hulled barleyCereal Grains and Pasta3.6 mg20% DV
77. 77Whole-grain wheat flourCereal Grains and Pasta3.6 mg20% DV
78. 78Durum wheatCereal Grains and Pasta3.5 mg20% DV
79. 79White whole-grain cornmealCereal Grains and Pasta3.5 mg19% DV
80. 80Whole-grain yellow cornmealCereal Grains and Pasta3.5 mg19% DV
81. 81Whole grain pasta, 51% wheat, dryCereal Grains and Pasta3.4 mg19% DV
82. 82Sorghum grainCereal Grains and Pasta3.4 mg19% DV
83. 83Fresh plain pasta, as purchasedCereal Grains and Pasta3.4 mg19% DV
84. 84Dry enriched parboiled white riceCereal Grains and Pasta3.3 mg19% DV
85. 85Whole wheat pasta, dryCereal Grains and Pasta3.3 mg19% DV
86. 86Barley flourCereal Grains and Pasta3.3 mg18% DV
87. 87Dry enriched pastaCereal Grains and Pasta3.3 mg18% DV
88. 88Fresh spinach pasta, as purchasedCereal Grains and Pasta3.3 mg18% DV
89. 89Soft red winter wheatCereal Grains and Pasta3.2 mg18% DV
90. 90Pearled farro, rawCereal Grains and Pasta3.2 mg18% DV
91. 91Hard red winter wheatCereal Grains and Pasta3.2 mg18% DV
92. 92Whole grain sorghum flourCereal Grains and Pasta3.1 mg17% DV
93. 93Raw milletCereal Grains and Pasta3 mg17% DV
94. 94Crude corn branCereal Grains and Pasta2.8 mg16% DV
95. 95White corn grainCereal Grains and Pasta2.7 mg15% DV
96. 96Yellow corn grainCereal Grains and Pasta2.7 mg15% DV
97. 97Dry Japanese soba noodlesCereal Grains and Pasta2.7 mg15% DV
98. 98Barley flour or mealCereal Grains and Pasta2.7 mg15% DV
99. 99Fonio grain, rawCereal Grains and Pasta2.7 mg15% DV
100. 100Rye grainCereal Grains and Pasta2.6 mg15% 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.