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 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. 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. 19Unbleached enriched all-purpose flourCereal Grains and Pasta5.4 mg30% DV
  20. 20Raw oat branCereal 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. 24White industrial flour, 10% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
  25. 25White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
  26. 26White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta5.1 mg28% DV
  27. 27White industrial flour, 13% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
  28. 28Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta5.1 mg28% DV
  29. 29Bleached white wheat flour, 9% 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. 38Bleached enriched all-purpose white wheat flourCereal Grains and Pasta4.6 mg26% DV
  39. 39Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta4.6 mg26% DV
  40. 40All-purpose flour, enriched, unbleachedCereal 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. 48White degermed cornmeal, enrichedCereal Grains and Pasta4.4 mg24% DV
  49. 49Yellow degermed enriched cornmealCereal Grains and Pasta4.4 mg24% DV
  50. 50Raw enriched medium-grain white riceCereal Grains and Pasta4.4 mg24% DV
  51. 51Enriched semolinaCereal 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. 75Hulled barleyCereal Grains and Pasta3.6 mg20% DV
  76. 76Whole-grain wheat flourCereal Grains and Pasta3.6 mg20% DV
  77. 77Hard red spring wheatCereal 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. 84Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta3.3 mg19% DV
  85. 85Dry enriched parboiled white riceCereal 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

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.