Foods high in iron

Breaded and fried clams tops the list with 13.9 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. 1Breaded and fried clamsFinfish and Shellfish Products13.9 mg77% DV
2. 2Black and red caviar, granularFinfish and Shellfish Products11.9 mg66% DV
3. 3Cuttlefish, cookedFinfish and Shellfish Products10.8 mg60% DV
4. 4Cooked whelkFinfish and Shellfish Products10.1 mg56% DV
5. 5Common octopus, cookedFinfish and Shellfish Products9.5 mg53% DV
6. 6Cooked wild eastern oystersFinfish and Shellfish Products9.2 mg51% DV
7. 7Pacific oyster, cookedFinfish and Shellfish Products9.2 mg51% DV
8. 8Farmed eastern oyster, cookedFinfish and Shellfish Products7.8 mg43% DV
9. 9Wild eastern oyster, cookedFinfish and Shellfish Products7.2 mg40% DV
10. 10Breaded and fried eastern oystersFinfish and Shellfish Products7 mg39% DV
11. 11Cooked blue musselFinfish and Shellfish Products6.7 mg37% DV
12. 12Canned eastern oystersFinfish and Shellfish Products6.7 mg37% DV
13. 13Raw mixed species cuttlefishFinfish and Shellfish Products6 mg33% DV
14. 14Farmed eastern oyster, rawFinfish and Shellfish Products5.8 mg32% DV
15. 15Raw common octopusFinfish and Shellfish Products5.3 mg29% DV
16. 16Raw Pacific oysterFinfish and Shellfish Products5.1 mg28% DV
17. 17Raw whelkFinfish and Shellfish Products5 mg28% DV
18. 18European anchovy, canned in oil, drainedFinfish and Shellfish Products4.6 mg26% DV
19. 19Raw wild eastern oystersFinfish and Shellfish Products4.6 mg26% DV
20. 20Raw blue musselFinfish and Shellfish Products4 mg22% DV
21. 21Fried mixed species abaloneFinfish and Shellfish Products3.8 mg21% DV
22. 22Raw snailsFinfish and Shellfish Products3.5 mg19% DV
23. 23European anchovy, rawFinfish and Shellfish Products3.3 mg18% DV
24. 24Raw mixed species abaloneFinfish and Shellfish Products3.2 mg18% DV
25. 25Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products2.9 mg16% DV
26. 26Queen crab, cookedFinfish and Shellfish Products2.9 mg16% DV
27. 27Cooked clamsFinfish and Shellfish Products2.8 mg16% DV
28. 28Anchovies, canned in olive oil, drainedFinfish and Shellfish Products2.7 mg15% DV
29. 29Canned clams, drainedFinfish and Shellfish Products2.7 mg15% DV
30. 30Atlantic cod, dried and saltedFinfish and Shellfish Products2.5 mg14% DV
31. 31Raw queen crabFinfish and Shellfish Products2.5 mg14% DV
32. 32Sweet gefilte fishFinfish and Shellfish Products2.5 mg14% DV
33. 33Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products2.3 mg13% DV
34. 34King mackerel, cookedFinfish and Shellfish Products2.3 mg13% DV
35. 35Dried salted jellyfishFinfish and Shellfish Products2.3 mg13% DV
36. 36Canned shrimpFinfish and Shellfish Products2.1 mg12% DV
37. 37Jack mackerel, canned, drained solidsFinfish and Shellfish Products2 mg11% DV
38. 38Trout, mixed species, cookedFinfish and Shellfish Products1.9 mg11% DV
39. 39Cooked freshwater bassFinfish and Shellfish Products1.9 mg11% DV
40. 40King mackerel, rawFinfish and Shellfish Products1.8 mg10% DV
41. 41Smoked sablefishFinfish and Shellfish Products1.7 mg9% DV
42. 42Light canned tuna in water, drainedFinfish and Shellfish Products1.7 mg9% DV
43. 43Walleye pike, cookedFinfish and Shellfish Products1.7 mg9% DV
44. 44White sucker, cookedFinfish and Shellfish Products1.7 mg9% DV
45. 45Sablefish, cookedFinfish and Shellfish Products1.6 mg9% DV
46. 46Atlantic mackerel, rawFinfish and Shellfish Products1.6 mg9% DV
47. 47Canned light tuna in water, drainedFinfish and Shellfish Products1.6 mg9% DV
48. 48Raw mixed species clamFinfish and Shellfish Products1.6 mg9% DV
49. 49Fresh skipjack tuna, cookedFinfish and Shellfish Products1.6 mg9% DV
50. 50Carp, cooked, dry heatFinfish and Shellfish Products1.6 mg9% DV
51. 51Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products1.6 mg9% DV
52. 52Pumpkinseed sunfish, cookedFinfish and Shellfish Products1.5 mg9% DV
53. 53Canned light tuna in water, no salt, drainedFinfish and Shellfish Products1.5 mg9% DV
54. 54Kippered Atlantic herringFinfish and Shellfish Products1.5 mg8% DV
55. 55Raw frog legsFinfish and Shellfish Products1.5 mg8% DV
56. 56Trout, mixed species, rawFinfish and Shellfish Products1.5 mg8% DV
57. 57Freshwater bass, rawFinfish and Shellfish Products1.5 mg8% DV
58. 58Pacific mackerel and jack, cookedFinfish and Shellfish Products1.5 mg8% DV
59. 59Breaded salmon nuggets, unheatedFinfish and Shellfish Products1.5 mg8% DV
60. 60Mahimahi, cookedFinfish and Shellfish Products1.4 mg8% DV
61. 61Pacific herring, cookedFinfish and Shellfish Products1.4 mg8% DV
62. 62Channel catfish, breaded and friedFinfish and Shellfish Products1.4 mg8% DV
63. 63Atlantic herring, cooked, dry heatFinfish and Shellfish Products1.4 mg8% DV
64. 64Conch, bakedFinfish and Shellfish Products1.4 mg8% DV
65. 65Spiny lobster, cookedFinfish and Shellfish Products1.4 mg8% DV
66. 66Striped mullet, cooked, dry heatFinfish and Shellfish Products1.4 mg8% DV
67. 67Raw green turtleFinfish and Shellfish Products1.4 mg8% DV
68. 68Salted mackerelFinfish and Shellfish Products1.4 mg8% DV
69. 69Smoked haddockFinfish and Shellfish Products1.4 mg8% DV
70. 70Canned light tuna in oil, drainedFinfish and Shellfish Products1.4 mg8% DV
71. 71Canned light tuna in oil, drained solidsFinfish and Shellfish Products1.4 mg8% DV
72. 72Fresh bluefin tuna, cookedFinfish and Shellfish Products1.3 mg7% DV
73. 73Walleye pike, rawFinfish and Shellfish Products1.3 mg7% DV
74. 74White sucker, rawFinfish and Shellfish Products1.3 mg7% DV
75. 75Sablefish, rawFinfish and Shellfish Products1.3 mg7% DV
76. 76Breaded and fried shrimpFinfish and Shellfish Products1.3 mg7% DV
77. 77Fresh skipjack tuna, rawFinfish and Shellfish Products1.3 mg7% DV
78. 78American shad, cookedFinfish and Shellfish Products1.2 mg7% DV
79. 79Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products1.2 mg7% DV
80. 80Raw carpFinfish and Shellfish Products1.2 mg7% DV
81. 81Pickled Atlantic herringFinfish and Shellfish Products1.2 mg7% DV
82. 82Raw mixed species spiny lobsterFinfish and Shellfish Products1.2 mg7% DV
83. 83Pumpkinseed sunfish, rawFinfish and Shellfish Products1.2 mg7% DV
84. 84Perch, cookedFinfish and Shellfish Products1.2 mg6% DV
85. 85Raw Pacific mackerel and jackFinfish and Shellfish Products1.2 mg6% DV
86. 86Cooked burbotFinfish and Shellfish Products1.1 mg6% DV
87. 87Freshwater drum, cookedFinfish and Shellfish Products1.1 mg6% DV
88. 88Rainbow smelt, cooked, dry heatFinfish and Shellfish Products1.1 mg6% DV
89. 89Cooked grouperFinfish and Shellfish Products1.1 mg6% DV
90. 90Orange roughy, cookedFinfish and Shellfish Products1.1 mg6% DV
91. 91Raw mahimahiFinfish and Shellfish Products1.1 mg6% DV
92. 92Raw Pacific herringFinfish and Shellfish Products1.1 mg6% DV
93. 93Farmed crayfish, mixed species, cookedFinfish and Shellfish Products1.1 mg6% DV
94. 94Shark, mixed species, battered and friedFinfish and Shellfish Products1.1 mg6% DV
95. 95Atlantic herring, rawFinfish and Shellfish Products1.1 mg6% DV
96. 96Blue crab cakesFinfish and Shellfish Products1.1 mg6% DV
97. 97Cooked striped bassFinfish and Shellfish Products1.1 mg6% DV
98. 98Canned sockeye salmon, drained solids with boneFinfish and Shellfish Products1.1 mg6% DV
99. 99Cooked cuskFinfish and Shellfish Products1.1 mg6% DV
100. 100Wild Atlantic salmon, cookedFinfish and Shellfish Products1 mg6% 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.