Foods high in iron

Crude rice bran tops the list with 5.9 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.

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 Pasta5.9 mg
  2. 2Crude wheat branCereal Grains and Pasta4.9 mg
  3. 3White sorghum bran, unenriched, rawCereal Grains and Pasta3.9 mg
  4. 4Enriched white masa corn flourCereal Grains and Pasta2.3 mg
  5. 5Enriched yellow masa corn flourCereal Grains and Pasta2.3 mg
  6. 6Cooked oat branCereal Grains and Pasta2.2 mg
  7. 7Raw oat branCereal Grains and Pasta2.2 mg
  8. 8Uncooked teffCereal Grains and Pasta2.1 mg
  9. 9Amaranth grain, cookedCereal Grains and Pasta2.1 mg
  10. 10Amaranth grain, uncookedCereal Grains and Pasta2.1 mg
  11. 11Teff, cookedCereal Grains and Pasta2 mg
  12. 12Enriched white cake flourCereal Grains and Pasta2 mg
  13. 13Amaranth flourCereal Grains and Pasta2 mg
  14. 14Enriched white tortilla flourCereal Grains and Pasta1.7 mg
  15. 15Crude wheat germCereal Grains and Pasta1.7 mg
  16. 16White self-rising cornmeal, enrichedCereal Grains and Pasta1.7 mg
  17. 17Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta1.7 mg
  18. 18Dry enriched instant white riceCereal Grains and Pasta1.7 mg
  19. 19Soft white wheatCereal Grains and Pasta1.6 mg
  20. 20Bleached enriched all-purpose flourCereal Grains and Pasta1.5 mg
  21. 21Dark rye flourCereal Grains and Pasta1.5 mg
  22. 22Unbleached enriched white bread flourCereal Grains and Pasta1.5 mg
  23. 23Unbleached enriched all-purpose flourCereal Grains and Pasta1.5 mg
  24. 24Cooked enriched parboiled white riceCereal Grains and Pasta1.5 mg
  25. 25Prepared enriched instant white riceCereal Grains and Pasta1.4 mg
  26. 26White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta1.4 mg
  27. 27Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta1.4 mg
  28. 28Vital wheat glutenCereal Grains and Pasta1.4 mg
  29. 29White industrial flour, 13% protein, enrichedCereal Grains and Pasta1.4 mg
  30. 30Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta1.4 mg
  31. 31White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta1.4 mg
  32. 32White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta1.4 mg
  33. 33Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta1.4 mg
  34. 34White industrial flour, 10% protein, enrichedCereal Grains and Pasta1.4 mg
  35. 35Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta1.4 mg
  36. 36Chinese chow mein noodlesCereal Grains and Pasta1.4 mg
  37. 37Cooked khorasan wheatCereal Grains and Pasta1.3 mg
  38. 38Hard white wheatCereal Grains and Pasta1.3 mg
  39. 39White self-rising degermed cornmeal, enrichedCereal Grains and Pasta1.3 mg
  40. 40Yellow self-rising degermed enriched cornmealCereal Grains and Pasta1.3 mg
  41. 41Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta1.3 mg
  42. 42Cooked speltCereal Grains and Pasta1.3 mg
  43. 43Uncooked speltCereal Grains and Pasta1.3 mg
  44. 44Barley malt flourCereal Grains and Pasta1.3 mg
  45. 45Bleached enriched all-purpose white wheat flourCereal Grains and Pasta1.3 mg
  46. 46Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta1.3 mg
  47. 47All-purpose flour, enriched, unbleachedCereal Grains and Pasta1.3 mg
  48. 48Crude corn branCereal Grains and Pasta1.2 mg
  49. 49Uncooked quinoaCereal Grains and Pasta1.2 mg
  50. 50Quinoa, cookedCereal Grains and Pasta1.2 mg
  51. 51Chia seeds, rawCereal Grains and Pasta1.2 mg
  52. 52Enriched white bread flourCereal Grains and Pasta1.2 mg
  53. 53Enriched fine yellow cornmealCereal Grains and Pasta1.2 mg
  54. 54OatsCereal Grains and Pasta1.2 mg
  55. 55Whole-groat buckwheat flourCereal Grains and Pasta1.2 mg
  56. 56Raw enriched medium-grain white riceCereal Grains and Pasta1.2 mg
  57. 57Enriched semolinaCereal Grains and Pasta1.2 mg
  58. 58Quinoa flourCereal Grains and Pasta1.2 mg
  59. 59Uncooked enriched short-grain white riceCereal Grains and Pasta1.2 mg
  60. 60Raw enriched long-grain white riceCereal Grains and Pasta1.2 mg
  61. 61White degermed cornmeal, enrichedCereal Grains and Pasta1.2 mg
  62. 62Yellow degermed enriched cornmealCereal Grains and Pasta1.2 mg
  63. 63Dry enriched vegetable macaroniCereal Grains and Pasta1.2 mg
  64. 64Fresh plain pasta, as purchasedCereal Grains and Pasta1.2 mg
  65. 65Bulgur, cookedCereal Grains and Pasta1.2 mg
  66. 66Cooked whole-wheat pastaCereal Grains and Pasta1.2 mg
  67. 67Buckwheat flourCereal Grains and Pasta1.1 mg
  68. 68Cooked enriched medium-grain white riceCereal Grains and Pasta1.1 mg
  69. 69Old fashioned rolled oatsCereal Grains and Pasta1.1 mg
  70. 70White whole grain sorghum, rawCereal Grains and Pasta1.1 mg
  71. 71Fresh spinach pasta, as purchasedCereal Grains and Pasta1.1 mg
  72. 72Cooked enriched short-grain white riceCereal Grains and Pasta1.1 mg
  73. 73Uncooked khorasan wheatCereal Grains and Pasta1.1 mg
  74. 74Whole grain soft wheat flourCereal Grains and Pasta1.1 mg
  75. 75Khorasan grain, rawCereal Grains and Pasta1.1 mg
  76. 76Protein-fortified spaghetti, dryCereal Grains and Pasta1.1 mg
  77. 77Whole grain spelt flourCereal Grains and Pasta1.1 mg
  78. 78Dry enriched spinach egg noodlesCereal Grains and Pasta1.1 mg
  79. 79Hard red spring wheatCereal Grains and Pasta1.1 mg
  80. 80Pearled barley, cookedCereal Grains and Pasta1.1 mg
  81. 81Sprouted wheatCereal Grains and Pasta1.1 mg
  82. 82Einkorn grain, rawCereal Grains and Pasta1.1 mg
  83. 83Enriched egg noodles, cooked, with saltCereal Grains and Pasta1.1 mg
  84. 84Cooked enriched egg noodlesCereal Grains and Pasta1.1 mg
  85. 85Whole-grain wheat flourCereal Grains and Pasta1.1 mg
  86. 86Dry enriched egg noodlesCereal Grains and Pasta1 mg
  87. 87Unenriched whole wheat flourCereal Grains and Pasta1 mg
  88. 88Durum wheatCereal Grains and Pasta1 mg
  89. 89Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta1 mg
  90. 90Whole grain oat flourCereal Grains and Pasta1 mg
  91. 91Millet flourCereal Grains and Pasta1 mg
  92. 92Dry whole-wheat pastaCereal Grains and Pasta1 mg
  93. 93Sorghum flourCereal Grains and Pasta1 mg
  94. 94Sorghum grainCereal Grains and Pasta1 mg
  95. 95Hulled barleyCereal Grains and Pasta1 mg
  96. 96Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta1 mg
  97. 97Steel cut oatsCereal Grains and Pasta1 mg
  98. 98Partially debranned oat flourCereal Grains and Pasta0.99 mg
  99. 99Hard red winter wheatCereal Grains and Pasta0.98 mg
  100. 100Soft red winter wheatCereal Grains and Pasta0.97 mg

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.