Foods high in iron

Crude rice bran tops the list with 21.9 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. 1Crude rice branCereal Grains and Pasta · 1 cup (118 g)21.9 mg122% DV
  2. 2Uncooked teffCereal Grains and Pasta · 1 cup (193 g)14.7 mg82% DV
  3. 3Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)14.7 mg82% DV
  4. 4Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)10 mg56% DV
  5. 5Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.7 mg54% DV
  6. 6Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.7 mg54% DV
  7. 7Soft white wheatCereal Grains and Pasta · 1 cup (168 g)9 mg50% DV
  8. 8Hard white wheatCereal Grains and Pasta · 1 cup (192 g)8.8 mg49% DV
  9. 9Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)8.5 mg47% DV
  10. 10Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)8.5 mg47% DV
  11. 11White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)8.4 mg47% DV
  12. 12Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)8.4 mg47% DV
  13. 13Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)8 mg44% DV
  14. 14Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)7.8 mg43% DV
  15. 15Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)7.8 mg43% DV
  16. 16Uncooked speltCereal Grains and Pasta · 1 cup (174 g)7.7 mg43% DV
  17. 17Barley malt flourCereal Grains and Pasta · 1 cup (162 g)7.6 mg42% DV
  18. 18OatsCereal Grains and Pasta · 1 cup (156 g)7.4 mg41% DV
  19. 19Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)7.3 mg40% DV
  20. 20Crude wheat germCereal Grains and Pasta · 1 cup (115 g)7.2 mg40% DV
  21. 21White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)7 mg39% DV
  22. 22Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)7 mg39% DV
  23. 23Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)7 mg39% DV
  24. 24Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)6.9 mg38% DV
  25. 25White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)6.8 mg38% DV
  26. 26Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)6.8 mg38% DV
  27. 27Durum wheatCereal Grains and Pasta · 1 cup (192 g)6.8 mg38% DV
  28. 28Hulled barleyCereal Grains and Pasta · 1 cup (184 g)6.6 mg37% DV
  29. 29White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)6.5 mg36% DV
  30. 30Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)6.5 mg36% DV
  31. 31Sorghum grainCereal Grains and Pasta · 1 cup (192 g)6.5 mg36% DV
  32. 32Dark rye flourCereal Grains and Pasta · 1 cup (128 g)6.4 mg35% DV
  33. 33Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)6.2 mg34% DV
  34. 34Crude wheat branCereal Grains and Pasta · 1 cup (58 g)6.1 mg34% DV
  35. 35Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)6.1 mg34% DV
  36. 36Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)6 mg34% DV
  37. 37Raw milletCereal Grains and Pasta · 1 cup (200 g)6 mg33% DV
  38. 38Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)6 mg33% DV
  39. 39Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)5.8 mg32% DV
  40. 40Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)5.8 mg32% DV
  41. 41Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)5.8 mg32% DV
  42. 42All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)5.8 mg32% DV
  43. 43Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)5.4 mg30% DV
  44. 44Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)5.2 mg29% DV
  45. 45Teff, cookedCereal Grains and Pasta · 1 cup (252 g)5.2 mg29% DV
  46. 46Raw oat branCereal Grains and Pasta · 1 cup (94 g)5.1 mg28% DV
  47. 47Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)5 mg28% DV
  48. 48TriticaleCereal Grains and Pasta · 1 cup (192 g)4.9 mg27% DV
  49. 49Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)4.9 mg27% DV
  50. 50Millet flourCereal Grains and Pasta · 1 cup (119 g)4.7 mg26% DV
  51. 51White corn grainCereal Grains and Pasta · 1 cup (166 g)4.5 mg25% DV
  52. 52Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)4.5 mg25% DV
  53. 53Rye grainCereal Grains and Pasta · 1 cup (169 g)4.4 mg25% DV
  54. 54Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)4.3 mg24% DV
  55. 55Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)4.3 mg24% DV
  56. 56Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)4.2 mg23% DV
  57. 57White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)4.2 mg23% DV
  58. 58Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)4.2 mg23% DV
  59. 59Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)4.2 mg23% DV
  60. 60Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)4.1 mg23% DV
  61. 61Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)4 mg22% DV
  62. 62Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)3.8 mg21% DV
  63. 63BuckwheatCereal Grains and Pasta · 1 cup (170 g)3.7 mg21% DV
  64. 64Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)3.6 mg20% DV
  65. 65Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)3.4 mg19% DV
  66. 66Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)3.4 mg19% DV
  67. 67Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)3.4 mg19% DV
  68. 68Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)3.3 mg18% DV
  69. 69Cooked speltCereal Grains and Pasta · 1 cup (194 g)3.2 mg18% DV
  70. 70Raw wild riceCereal Grains and Pasta · 1 cup (160 g)3.1 mg17% DV
  71. 71Brown rice flourCereal Grains and Pasta · 1 cup (158 g)3.1 mg17% DV
  72. 72Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)3.1 mg17% DV
  73. 73Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)3 mg17% DV
  74. 74Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)3 mg17% DV
  75. 75Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)3 mg17% DV
  76. 76Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)3 mg16% DV
  77. 77Prepared enriched instant white riceCereal Grains and Pasta · 1 cup (165 g)2.9 mg16% DV
  78. 78Cooked enriched parboiled white riceCereal Grains and Pasta · 1 cup (158 g)2.9 mg16% DV
  79. 79White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)2.8 mg15% DV
  80. 80Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)2.8 mg15% DV
  81. 81Cooked enriched medium-grain white riceCereal Grains and Pasta · 1 cup (186 g)2.8 mg15% DV
  82. 82Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)2.8 mg15% DV
  83. 83Cooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (186 g)2.7 mg15% DV
  84. 84Medium rye flourCereal Grains and Pasta · 1 cup (102 g)2.6 mg14% DV
  85. 85Dry pearl tapiocaCereal Grains and Pasta · 1 cup (152 g)2.4 mg13% DV
  86. 86Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)2.4 mg13% DV
  87. 87Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)2.4 mg13% DV
  88. 88Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)2.4 mg13% DV
  89. 89Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)2.4 mg13% DV
  90. 90Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)2.3 mg13% DV
  91. 91Crude corn branCereal Grains and Pasta · 1 cup (76 g)2.1 mg12% DV
  92. 92Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)2.1 mg12% DV
  93. 93Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)2.1 mg11% DV
  94. 94Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)2 mg11% DV
  95. 95Cooked oat branCereal Grains and Pasta · 1 cup (219 g)1.9 mg11% DV
  96. 96Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)1.9 mg11% DV
  97. 97Cooked enriched long-grain white rice, with saltCereal Grains and Pasta · 1 cup (158 g)1.9 mg11% DV
  98. 98Cooked enriched long-grain white riceCereal Grains and Pasta · 1 cup (158 g)1.9 mg11% DV
  99. 99Dry couscousCereal Grains and Pasta · 1 cup (173 g)1.9 mg10% DV
  100. 100Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)1.8 mg10% 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.