Foods high in iron

Canned ripe olives, small to extra large tops the list with 5.4 mg per 100 calories. 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.

1. 1Canned ripe olives, small to extra largeFruits and Fruit Juices5.4 mg
2. 2Mulberries, rawFruits and Fruit Juices4.3 mg
3. 3Canned ripe olives, jumbo to super colossalFruits and Fruit Juices4.1 mg
4. 4Red sour cherries, canned in waterFruits and Fruit Juices3.8 mg
5. 5Baobab powderFruits and Fruit Juices3.4 mg
6. 6Roselle, rawFruits and Fruit Juices3 mg
7. 7Raspberry puree, seedlessFruits and Fruit Juices2.6 mg
8. 8Horned melonFruits and Fruit Juices2.6 mg
9. 9Canned apricots, water pack, without skinFruits and Fruit Juices2.5 mg
10. 10Canned grapes, water packFruits and Fruit Juices2.5 mg
11. 11European black currants, rawFruits and Fruit Juices2.4 mg
12. 12Abiyuch, rawFruits and Fruit Juices2.3 mg
13. 13Elderberries, rawFruits and Fruit Juices2.2 mg
14. 14Acerola juice, rawFruits and Fruit Juices2.2 mg
15. 15Strawberries, frozen, unsweetenedFruits and Fruit Juices2.1 mg
16. 16Natal plum, rawFruits and Fruit Juices2.1 mg
17. 17Raw lemons, without peelFruits and Fruit Juices2.1 mg
18. 18Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices2.1 mg
19. 19Limes, rawFruits and Fruit Juices2 mg
20. 20Rowal, rawFruits and Fruit Juices2 mg
21. 21Native persimmons, rawFruits and Fruit Juices2 mg
22. 22Dried goji berriesFruits and Fruit Juices1.9 mg
23. 23Dried longansFruits and Fruit Juices1.9 mg
24. 24Raw groundcherriesFruits and Fruit Juices1.9 mg
25. 25Chinese jujubes, driedFruits and Fruit Juices1.8 mg
26. 26Red and white currants, rawFruits and Fruit Juices1.8 mg
27. 27Red sour cherries, canned in light syrupFruits and Fruit Juices1.8 mg
28. 28Raw lemon peelFruits and Fruit Juices1.7 mg
29. 29Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices1.7 mg
30. 30Frozen boysenberries, unsweetenedFruits and Fruit Juices1.7 mg
31. 31Dried peaches, sulfured, uncookedFruits and Fruit Juices1.7 mg
32. 32Canned prune juiceFruits and Fruit Juices1.7 mg
33. 33Purple passion fruit, rawFruits and Fruit Juices1.6 mg
34. 34Canned sour cherries, water pack, drainedFruits and Fruit Juices1.5 mg
35. 35Blackberries, rawFruits and Fruit Juices1.4 mg
36. 36Canned sour cherries, heavy syrupFruits and Fruit Juices1.4 mg
37. 37Frozen unsweetened naranjilla pulpFruits and Fruit Juices1.4 mg
38. 38Rhubarb, frozen, uncookedFruits and Fruit Juices1.4 mg
39. 39Raw mameyFruits and Fruit Juices1.4 mg
40. 40Canned purple plums, light syrupFruits and Fruit Juices1.4 mg
41. 41Red raspberries, frozen, unsweetenedFruits and Fruit Juices1.4 mg
42. 42Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices1.3 mg
43. 43Canned peaches, water packFruits and Fruit Juices1.3 mg
44. 44Canned tamarind nectarFruits and Fruit Juices1.3 mg
45. 45Oranges with peel, rawFruits and Fruit Juices1.3 mg
46. 46Canned blackberry juiceFruits and Fruit Juices1.3 mg
47. 47Raspberry puree, with seedsFruits and Fruit Juices1.3 mg
48. 48Blackberries, frozen, unsweetenedFruits and Fruit Juices1.3 mg
49. 49Canned pineapple, water packFruits and Fruit Juices1.3 mg
50. 50Canned grapes, heavy syrupFruits and Fruit Juices1.2 mg
51. 51Quinces, rawFruits and Fruit Juices1.2 mg
52. 52Casaba melon, rawFruits and Fruit Juices1.2 mg
53. 53Kumquats, rawFruits and Fruit Juices1.2 mg
54. 54Apricots, canned, water pack, with skinFruits and Fruit Juices1.2 mg
55. 55Tamarinds, rawFruits and Fruit Juices1.2 mg
56. 56Dried peaches, stewed, with sugarFruits and Fruit Juices1.2 mg
57. 57Frozen loganberriesFruits and Fruit Juices1.2 mg
58. 58Frozen sour cherries, unsweetenedFruits and Fruit Juices1.2 mg
59. 59Canned grapefruit sections, water packFruits and Fruit Juices1.1 mg
60. 60Guava nectar, canned, with sucraloseFruits and Fruit Juices1.1 mg
61. 61Cantaloupe, rawFruits and Fruit Juices1.1 mg
62. 62Apricots, dried, sulfured, stewed, without added sugarFruits and Fruit Juices1.1 mg
63. 63Canned sour cherries, extra heavy syrupFruits and Fruit Juices1.1 mg
64. 64Dried sulfured apricots, uncookedFruits and Fruit Juices1.1 mg
65. 65Lime juice, canned, unsweetenedFruits and Fruit Juices1.1 mg
66. 66Prune pureeFruits and Fruit Juices1.1 mg
67. 67Sweet cherries, canned in juiceFruits and Fruit Juices1.1 mg
68. 68Orange-grapefruit juice, canned or bottled, unsweetenedFruits and Fruit Juices1.1 mg
69. 69Rhubarb, rawFruits and Fruit Juices1 mg
70. 70Wild blueberries, frozenFruits and Fruit Juices1 mg
71. 71Canned fruit salad, water packFruits and Fruit Juices1 mg
72. 72Sapodilla, rawFruits and Fruit Juices0.96 mg
73. 73Plums, canned, heavy syrup, drainedFruits and Fruit Juices0.94 mg
74. 74Canned purple plums, heavy syrupFruits and Fruit Juices0.94 mg
75. 75Apricots, frozen, sweetenedFruits and Fruit Juices0.92 mg
76. 76Soursop, rawFruits and Fruit Juices0.91 mg
77. 77Frozen melon ballsFruits and Fruit Juices0.88 mg
78. 78Raspberries, rawFruits and Fruit Juices0.88 mg
79. 79Seeded raisinsFruits and Fruit Juices0.87 mg
80. 80Orange peel, rawFruits and Fruit Juices0.82 mg
81. 81Dried figs, stewedFruits and Fruit Juices0.82 mg
82. 82Dried figsFruits and Fruit Juices0.82 mg
83. 83Apricots, rawFruits and Fruit Juices0.81 mg
84. 84Canned purple plums, extra heavy syrupFruits and Fruit Juices0.81 mg
85. 85Yellow peaches, rawFruits and Fruit Juices0.81 mg
86. 86Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.8 mg
87. 87Dried pears, sulfured, uncookedFruits and Fruit Juices0.8 mg
88. 88Watermelon, rawFruits and Fruit Juices0.8 mg
89. 89Naked Juice Green Machine smoothieFruits and Fruit Juices0.79 mg
90. 90Sweet cherries, canned in waterFruits and Fruit Juices0.78 mg
91. 91Grapefruit juice, white, canned, sweetenedFruits and Fruit Juices0.78 mg
92. 92Canned fruit cocktail, water packFruits and Fruit Juices0.78 mg
93. 93Strawberries, rawFruits and Fruit Juices0.78 mg
94. 94Odwalla Original Superfood smoothieFruits and Fruit Juices0.78 mg
95. 95Nectarines, rawFruits and Fruit Juices0.77 mg
96. 96Canned pineapple, light syrupFruits and Fruit Juices0.75 mg
97. 97Raw prickly pearsFruits and Fruit Juices0.73 mg
98. 98Canned mandarin oranges in juiceFruits and Fruit Juices0.73 mg
99. 99Canned pears, water packFruits and Fruit Juices0.72 mg
100. 100Canned peaches, extra light syrupFruits and Fruit Juices0.71 mg

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.