Foods high in iron

Baobab powder tops the list with 8.4 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. 1Baobab powderFruits and Fruit Juices8.4 mg47% DV
2. 2Dried goji berriesFruits and Fruit Juices6.8 mg38% DV
3. 3Canned ripe olives, small to extra largeFruits and Fruit Juices6.3 mg35% DV
4. 4Dried longansFruits and Fruit Juices5.4 mg30% DV
5. 5Chinese jujubes, driedFruits and Fruit Juices5.1 mg28% DV
6. 6Dried peaches, sulfured, uncookedFruits and Fruit Juices4.1 mg23% DV
7. 7Canned ripe olives, jumbo to super colossalFruits and Fruit Juices3.3 mg18% DV
8. 8Prune pureeFruits and Fruit Juices2.8 mg16% DV
9. 9Tamarinds, rawFruits and Fruit Juices2.8 mg16% DV
10. 10Dried sulfured apricots, uncookedFruits and Fruit Juices2.7 mg15% DV
11. 11Seeded raisinsFruits and Fruit Juices2.6 mg14% DV
12. 12Native persimmons, rawFruits and Fruit Juices2.5 mg14% DV
13. 13Golden raisinsFruits and Fruit Juices2.3 mg13% DV
14. 14Rowal, rawFruits and Fruit Juices2.2 mg12% DV
15. 15Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices2.2 mg12% DV
16. 16Dried pears, sulfured, uncookedFruits and Fruit Juices2.1 mg12% DV
17. 17Dried figsFruits and Fruit Juices2 mg11% DV
18. 18Dried currantsFruits and Fruit Juices1.9 mg10% DV
19. 19Mulberries, rawFruits and Fruit Juices1.9 mg10% DV
20. 20Dark raisinsFruits and Fruit Juices1.8 mg10% DV
21. 21Dark seedless raisinsFruits and Fruit Juices1.8 mg10% DV
22. 22Dried litchisFruits and Fruit Juices1.7 mg9% DV
23. 23Abiyuch, rawFruits and Fruit Juices1.6 mg9% DV
24. 24Elderberries, rawFruits and Fruit Juices1.6 mg9% DV
25. 25Purple passion fruit, rawFruits and Fruit Juices1.6 mg9% DV
26. 26European black currants, rawFruits and Fruit Juices1.5 mg9% DV
27. 27Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices1.5 mg8% DV
28. 28Roselle, rawFruits and Fruit Juices1.5 mg8% DV
29. 29Sulfured dried apples, uncookedFruits and Fruit Juices1.4 mg8% DV
30. 30Red sour cherries, canned in waterFruits and Fruit Juices1.4 mg8% DV
31. 31Red sour cherries, canned in light syrupFruits and Fruit Juices1.3 mg7% DV
32. 32Dried peaches, sulfured, stewed, no added sugarFruits and Fruit Juices1.3 mg7% DV
33. 33Natal plum, rawFruits and Fruit Juices1.3 mg7% DV
34. 34Canned sour cherries, heavy syrupFruits and Fruit Juices1.3 mg7% DV
35. 35Canned sour cherries, extra heavy syrupFruits and Fruit Juices1.3 mg7% DV
36. 36Dried peaches, stewed, with sugarFruits and Fruit Juices1.2 mg7% DV
37. 37Canned prune juiceFruits and Fruit Juices1.2 mg7% DV
38. 38Raspberry juice concentrateFruits and Fruit Juices1.2 mg6% DV
39. 39Horned melonFruits and Fruit Juices1.1 mg6% DV
40. 40Raspberry puree, seedlessFruits and Fruit Juices1.1 mg6% DV
41. 41Dates, deglet noorFruits and Fruit Juices1 mg6% DV
42. 42Dried pears, stewed, no added sugarFruits and Fruit Juices1 mg6% DV
43. 43Raw groundcherriesFruits and Fruit Juices1 mg6% DV
44. 44Red and white currants, rawFruits and Fruit Juices1 mg6% DV
45. 45Canned grapes, water packFruits and Fruit Juices0.98 mg5% DV
46. 46Dried pears, stewed, with added sugarFruits and Fruit Juices0.97 mg5% DV
47. 47Canned grapes, heavy syrupFruits and Fruit Juices0.94 mg5% DV
48. 48Dried sulfured apricots, stewed, no added sugarFruits and Fruit Juices0.94 mg5% DV
49. 49Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.91 mg5% DV
50. 50Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices0.91 mg5% DV
51. 51Apricots, frozen, sweetenedFruits and Fruit Juices0.9 mg5% DV
52. 52Blueberries, dried, sweetenedFruits and Fruit Juices0.9 mg5% DV
53. 53Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices0.9 mg5% DV
54. 54Medjool datesFruits and Fruit Juices0.9 mg5% DV
55. 55Dried figs, stewedFruits and Fruit Juices0.88 mg5% DV
56. 56Canned purple plums, light syrupFruits and Fruit Juices0.86 mg5% DV
57. 57Kumquats, rawFruits and Fruit Juices0.86 mg5% DV
58. 58Frozen boysenberries, unsweetenedFruits and Fruit Juices0.85 mg5% DV
59. 59Canned purple plums, heavy syrupFruits and Fruit Juices0.84 mg5% DV
60. 60Plums, canned, heavy syrup, drainedFruits and Fruit Juices0.84 mg5% DV
61. 61Canned purple plums, extra heavy syrupFruits and Fruit Juices0.82 mg5% DV
62. 62Blackberries, frozen, unsweetenedFruits and Fruit Juices0.8 mg4% DV
63. 63Orange peel, rawFruits and Fruit Juices0.8 mg4% DV
64. 64Oranges with peel, rawFruits and Fruit Juices0.8 mg4% DV
65. 65Raw lemon peelFruits and Fruit Juices0.8 mg4% DV
66. 66Sapodilla, rawFruits and Fruit Juices0.8 mg4% DV
67. 67Mamey sapote, rawFruits and Fruit Juices0.78 mg4% DV
68. 68Red raspberries, frozen, unsweetenedFruits and Fruit Juices0.76 mg4% DV
69. 69Canned tamarind nectarFruits and Fruit Juices0.75 mg4% DV
70. 70Green plantains, rawFruits and Fruit Juices0.75 mg4% DV
71. 71Strawberries, frozen, unsweetenedFruits and Fruit Juices0.75 mg4% DV
72. 72Prunes, rawFruits and Fruit Juices0.75 mg4% DV
73. 73Japanese persimmons, driedFruits and Fruit Juices0.74 mg4% DV
74. 74Custard apple, rawFruits and Fruit Juices0.71 mg4% DV
75. 75Quinces, rawFruits and Fruit Juices0.7 mg4% DV
76. 76Raw mameyFruits and Fruit Juices0.7 mg4% DV
77. 77Raspberry puree, with seedsFruits and Fruit Juices0.69 mg4% DV
78. 78Tart cherries, dried, sweetenedFruits and Fruit Juices0.68 mg4% DV
79. 79Green plantains, friedFruits and Fruit Juices0.67 mg4% DV
80. 80Blackberries, canned, heavy syrupFruits and Fruit Juices0.65 mg4% DV
81. 81Frozen sweetened red raspberriesFruits and Fruit Juices0.65 mg4% DV
82. 82Canned sour cherries, water pack, drainedFruits and Fruit Juices0.64 mg4% DV
83. 83Frozen loganberriesFruits and Fruit Juices0.64 mg4% DV
84. 84Apricots, canned, extra heavy syrup, without skinFruits and Fruit Juices0.62 mg3% DV
85. 85Ocean Spray jellied cranberry sauce, cannedFruits and Fruit Juices0.62 mg3% DV
86. 86Yellow plantains, friedFruits and Fruit Juices0.62 mg3% DV
87. 87Hass avocado, peeled, rawFruits and Fruit Juices0.61 mg3% DV
88. 88California avocados, rawFruits and Fruit Juices0.61 mg3% DV
89. 89Limes, rawFruits and Fruit Juices0.6 mg3% DV
90. 90Raw lemons, without peelFruits and Fruit Juices0.6 mg3% DV
91. 91Soursop, rawFruits and Fruit Juices0.6 mg3% DV
92. 92Sugar-apples, rawFruits and Fruit Juices0.6 mg3% DV
93. 93Strawberries, frozen, sweetened, slicedFruits and Fruit Juices0.59 mg3% DV
94. 94Sweet cherries, canned in juiceFruits and Fruit Juices0.58 mg3% DV
95. 95Wild blueberries, frozenFruits and Fruit Juices0.58 mg3% DV
96. 96Avocados, rawFruits and Fruit Juices0.55 mg3% DV
97. 97Yellow plantains, rawFruits and Fruit Juices0.55 mg3% DV
98. 98Breadfruit, rawFruits and Fruit Juices0.54 mg3% DV
99. 99Canned apricots, water pack, without skinFruits and Fruit Juices0.54 mg3% DV
100. 100Guava nectar, canned, with sucraloseFruits and Fruit Juices0.54 mg3% 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.