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 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. 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. 14Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices2.2 mg12% DV
  15. 15Rowal, rawFruits 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. 32Natal plum, rawFruits and Fruit Juices1.3 mg7% DV
  33. 33Peaches, dried, sulfured, stewed, without added sugarFruits 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. 42Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices1 mg6% DV
  43. 43Red and white currants, rawFruits and Fruit Juices1 mg6% DV
  44. 44Raw groundcherriesFruits 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. 47Apricots, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.94 mg5% DV
  48. 48Canned grapes, heavy syrupFruits 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. 53Medjool datesFruits and Fruit Juices0.9 mg5% DV
  54. 54Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices0.9 mg5% DV
  55. 55Dried figs, stewedFruits and Fruit Juices0.88 mg5% DV
  56. 56Kumquats, rawFruits and Fruit Juices0.86 mg5% DV
  57. 57Canned purple plums, light syrupFruits and Fruit Juices0.86 mg5% DV
  58. 58Frozen boysenberries, unsweetenedFruits and Fruit Juices0.85 mg5% DV
  59. 59Plums, canned, heavy syrup, drainedFruits and Fruit Juices0.84 mg5% DV
  60. 60Canned purple plums, heavy syrupFruits 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. 63Raw lemon peelFruits and Fruit Juices0.8 mg4% DV
  64. 64Orange peel, rawFruits and Fruit Juices0.8 mg4% DV
  65. 65Oranges with peel, rawFruits 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. 69Green plantains, rawFruits and Fruit Juices0.75 mg4% DV
  70. 70Strawberries, frozen, unsweetenedFruits and Fruit Juices0.75 mg4% DV
  71. 71Canned tamarind nectarFruits and Fruit Juices0.75 mg4% DV
  72. 72Plums, dried (prunes), uncookedFruits 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. 75Raw mameyFruits and Fruit Juices0.7 mg4% DV
  76. 76Quinces, rawFruits 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. 89Raw lemons, without peelFruits and Fruit Juices0.6 mg3% DV
  90. 90Limes, rawFruits 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. 94Wild blueberries, frozenFruits and Fruit Juices0.58 mg3% DV
  95. 95Sweet cherries, canned in juiceFruits 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. 98Canned apricots, water pack, without skinFruits and Fruit Juices0.54 mg3% DV
  99. 99Breadfruit, rawFruits and Fruit Juices0.54 mg3% DV
  100. 100Guava nectar, canned, with sucraloseFruits and Fruit Juices0.54 mg3% 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.