Foods high in iron

Beverage, instant breakfast powder, chocolate, not reconstituted tops the list with 12.8 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. 1Beverage, instant breakfast powder, chocolate, not reconstitutedDairy and Egg Products12.8 mg71% DV
  2. 2Muscle Milk Light protein powderDairy and Egg Products12 mg67% DV
  3. 3Dried egg yolksDairy and Egg Products9.3 mg52% DV
  4. 4Muscle Milk protein powderDairy and Egg Products8.6 mg48% DV
  5. 5Whole egg, dried, stabilized, glucose reducedDairy and Egg Products8.3 mg46% DV
  6. 6Dried whole eggsDairy and Egg Products7 mg39% DV
  7. 7Fat-free parmesan cheese toppingDairy and Egg Products5 mg28% DV
  8. 8Egg, yolk, raw, frozen, pasteurizedDairy and Egg Products4.1 mg23% DV
  9. 9Raw turkey eggDairy and Egg Products4.1 mg23% DV
  10. 10Duck egg, rawDairy and Egg Products3.9 mg21% DV
  11. 11Egg yolk, raw, frozen, sugared, pasteurizedDairy and Egg Products3.7 mg21% DV
  12. 12Quail egg, rawDairy and Egg Products3.6 mg20% DV
  13. 13Goose egg, rawDairy and Egg Products3.6 mg20% DV
  14. 14Egg, yolk, raw, frozen, salted, pasteurizedDairy and Egg Products3.4 mg19% DV
  15. 15Egg substitute powderDairy and Egg Products3.2 mg18% DV
  16. 16Egg yolk, rawDairy and Egg Products2.7 mg15% DV
  17. 17Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products2.3 mg13% DV
  18. 18Fat-free egg substitute, liquid or frozenDairy and Egg Products2 mg11% DV
  19. 19Liquid nutritional supplement for diabetesDairy and Egg Products2 mg11% DV
  20. 20Goat cheese, softDairy and Egg Products1.9 mg11% DV
  21. 21Whole egg, cooked, friedDairy and Egg Products1.9 mg11% DV
  22. 22Hard goat cheeseDairy and Egg Products1.9 mg10% DV
  23. 23Whole egg, raw, frozen, pasteurizedDairy and Egg Products1.8 mg10% DV
  24. 24Poached eggDairy and Egg Products1.8 mg10% DV
  25. 25Whole egg, rawDairy and Egg Products1.8 mg10% DV
  26. 26Frozen raw pasteurized whole eggsDairy and Egg Products1.7 mg10% DV
  27. 27Raw frozen whole eggs, salted, pasteurizedDairy and Egg Products1.7 mg10% DV
  28. 28Large whole eggDairy and Egg Products1.7 mg9% DV
  29. 29Goat cheese, semi-softDairy and Egg Products1.6 mg9% DV
  30. 30Egg, whole, cooked, omeletDairy and Egg Products1.5 mg8% DV
  31. 31Scrambled eggDairy and Egg Products1.3 mg7% DV
  32. 32Cheese, pasteurized process cheese food or product, American, singlesDairy and Egg Products1.3 mg7% DV
  33. 33Dried acid wheyDairy and Egg Products1.2 mg7% DV
  34. 34Chocolate and nut ice cream barDairy and Egg Products1.2 mg7% DV
  35. 35Whole egg, hard-boiledDairy and Egg Products1.2 mg7% DV
  36. 36Cream cheese spreadDairy and Egg Products1.1 mg6% DV
  37. 37Ice cream cookie sandwichDairy and Egg Products1.1 mg6% DV
  38. 38Processed American cheese, fortifiedDairy and Egg Products0.95 mg5% DV
  39. 39Low sodium parmesan cheeseDairy and Egg Products0.95 mg5% DV
  40. 40Reduced-fat dry grated ParmesanDairy and Egg Products0.9 mg5% DV
  41. 41Dried sweet wheyDairy and Egg Products0.88 mg5% DV
  42. 42Shredded parmesan cheeseDairy and Egg Products0.87 mg5% DV
  43. 43American cheese food, cold packDairy and Egg Products0.84 mg5% DV
  44. 44Hard Parmesan cheeseDairy and Egg Products0.82 mg5% DV
  45. 45Romano cheeseDairy and Egg Products0.77 mg4% DV
  46. 46Colby cheeseDairy and Egg Products0.76 mg4% DV
  47. 47Low-sodium cheddar or Colby cheeseDairy and Egg Products0.72 mg4% DV
  48. 48Monterey cheeseDairy and Egg Products0.72 mg4% DV
  49. 49Low fat Monterey cheeseDairy and Egg Products0.72 mg4% DV
  50. 50Low cholesterol imitation American or cheddar cheeseDairy and Egg Products0.7 mg4% DV
  51. 51Feta cheeseDairy and Egg Products0.65 mg4% DV
  52. 52Caraway cheeseDairy and Egg Products0.64 mg4% DV
  53. 53Cheese, pasteurized process, American, fortified with vitamin DDairy and Egg Products0.63 mg4% DV
  54. 54Processed American cheeseDairy and Egg Products0.63 mg4% DV
  55. 55Flavored powdered cream substituteDairy and Egg Products0.63 mg4% DV
  56. 56Cheese, pasteurized process, swissDairy and Egg Products0.61 mg3% DV
  57. 57Cheese food, pasteurized process, swissDairy and Egg Products0.6 mg3% DV
  58. 58Light chocolate soft serve ice creamDairy and Egg Products0.6 mg3% DV
  59. 59Mexican blend cheeseDairy and Egg Products0.59 mg3% DV
  60. 60Flavored liquid cream substituteDairy and Egg Products0.59 mg3% DV
  61. 61Roquefort cheeseDairy and Egg Products0.56 mg3% DV
  62. 62Light liquid cream substituteDairy and Egg Products0.56 mg3% DV
  63. 63Frozen lowfat milk dessert barDairy and Egg Products0.53 mg3% DV
  64. 64Gjetost cheeseDairy and Egg Products0.52 mg3% DV
  65. 65Provolone cheeseDairy and Egg Products0.52 mg3% DV
  66. 66Reduced fat provolone cheeseDairy and Egg Products0.52 mg3% DV
  67. 67Queso asaderoDairy and Egg Products0.51 mg3% DV
  68. 68Brie cheeseDairy and Egg Products0.5 mg3% DV
  69. 69Vitamin D fortified American process cheeseDairy and Egg Products0.48 mg3% DV
  70. 70Lowfat no sugar added ice cream cone, peanuts, chocDairy and Egg Products0.48 mg3% DV
  71. 71Queso anejoDairy and Egg Products0.47 mg3% DV
  72. 72Queso ChihuahuaDairy and Egg Products0.47 mg3% DV
  73. 73Whole dry milk, fortifiedDairy and Egg Products0.47 mg3% DV
  74. 74Whole milk powder, no added vitamin DDairy and Egg Products0.47 mg3% DV
  75. 75Grated Parmesan cheeseDairy and Egg Products0.45 mg3% DV
  76. 76Edam cheeseDairy and Egg Products0.44 mg2% DV
  77. 77Whole milk mozzarella cheeseDairy and Egg Products0.44 mg2% DV
  78. 78Part-skim ricotta cheeseDairy and Egg Products0.44 mg2% DV
  79. 79Brick cheeseDairy and Egg Products0.43 mg2% DV
  80. 80Cheese, pasteurized process, American, low fatDairy and Egg Products0.43 mg2% DV
  81. 81Port de Salut cheeseDairy and Egg Products0.43 mg2% DV
  82. 82Low-fat cheddar or Colby cheeseDairy and Egg Products0.42 mg2% DV
  83. 83Cheese, pasteurized process, pimentoDairy and Egg Products0.42 mg2% DV
  84. 84Homemade hot cocoaDairy and Egg Products0.42 mg2% DV
  85. 85Chocolate yogurt, nonfat milkDairy and Egg Products0.42 mg2% DV
  86. 86Nonfat chocolate yogurt, with vitamin DDairy and Egg Products0.42 mg2% DV
  87. 87Muenster cheeseDairy and Egg Products0.41 mg2% DV
  88. 88Low fat Muenster cheeseDairy and Egg Products0.41 mg2% DV
  89. 89Mozzarella cheese substituteDairy and Egg Products0.4 mg2% DV
  90. 90Low sodium processed cheddar cheeseDairy and Egg Products0.39 mg2% DV
  91. 91Liquid milk substituteDairy and Egg Products0.39 mg2% DV
  92. 92Imitation sour creamDairy and Egg Products0.39 mg2% DV
  93. 93Reduced fat American or Cheddar cheese spreadDairy and Egg Products0.36 mg2% DV
  94. 94Ice cream sundae coneDairy and Egg Products0.36 mg2% DV
  95. 95Cheese sauce, prepared from recipeDairy and Egg Products0.35 mg2% DV
  96. 96Cheese spread, pasteurized process, AmericanDairy and Egg Products0.33 mg2% DV
  97. 97Imitation American cheddar cheeseDairy and Egg Products0.33 mg2% DV
  98. 98Camembert cheeseDairy and Egg Products0.33 mg2% DV
  99. 99Calcium-reduced nonfat dry milkDairy and Egg Products0.32 mg2% DV
  100. 100Nonfat dry milk, with vitamins A and DDairy and Egg Products0.32 mg2% DV

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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.