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 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. 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, with salt, drainedFinfish and Shellfish Products2.7 mg15% DV
  29. 29Canned clams, drainedFinfish and Shellfish Products2.7 mg15% DV
  30. 30Raw queen crabFinfish and Shellfish Products2.5 mg14% DV
  31. 31Atlantic cod, dried and saltedFinfish 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. 42Walleye pike, cookedFinfish and Shellfish Products1.7 mg9% DV
  43. 43White sucker, cookedFinfish and Shellfish Products1.7 mg9% DV
  44. 44Light canned tuna in water, drainedFinfish 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. 55Trout, mixed species, rawFinfish and Shellfish Products1.5 mg8% DV
  56. 56Raw frog legsFinfish 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. 59Salmon nuggets, cooked as purchased, 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. 63Spiny lobster, cookedFinfish and Shellfish Products1.4 mg8% DV
  64. 64Atlantic herring, cooked, dry heatFinfish and Shellfish Products1.4 mg8% DV
  65. 65Striped mullet, cooked, dry heatFinfish and Shellfish Products1.4 mg8% DV
  66. 66Conch, bakedFinfish and Shellfish Products1.4 mg8% DV
  67. 67Smoked haddockFinfish and Shellfish Products1.4 mg8% DV
  68. 68Salted mackerelFinfish and Shellfish Products1.4 mg8% DV
  69. 69Raw green turtleFinfish and Shellfish Products1.4 mg8% DV
  70. 70Canned light tuna in oil, drainedFinfish and Shellfish Products1.4 mg8% DV
  71. 71Fish, tuna, light, canned in oil, without salt, 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. 78Raw carpFinfish and Shellfish Products1.2 mg7% DV
  79. 79American shad, cookedFinfish and Shellfish Products1.2 mg7% DV
  80. 80Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products1.2 mg7% DV
  81. 81Raw mixed species spiny lobsterFinfish and Shellfish Products1.2 mg7% DV
  82. 82Pickled Atlantic herringFinfish and Shellfish Products1.2 mg7% DV
  83. 83Pumpkinseed sunfish, rawFinfish and Shellfish Products1.2 mg7% DV
  84. 84Raw Pacific mackerel and jackFinfish and Shellfish Products1.2 mg6% DV
  85. 85Perch, cookedFinfish 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. 90Raw mahimahiFinfish and Shellfish Products1.1 mg6% DV
  91. 91Orange roughy, cookedFinfish 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. 98Cooked cuskFinfish and Shellfish Products1.1 mg6% DV
  99. 99Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products1.1 mg6% DV
  100. 100Wild Atlantic salmon, cookedFinfish and Shellfish Products1 mg6% 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.