Foods high in iron

Wild blueberries, canned, heavy syrup, drained tops the list with 7 mg per serving. 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. 1Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (319 g)7 mg39% DV
  2. 2Dried peaches, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (160 g)6.5 mg36% DV
  3. 3Seeded raisinsFruits and Fruit Juices · 1 cup, packed (165 g)4.3 mg24% DV
  4. 4Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (270 g)4.1 mg23% DV
  5. 5Dried pears, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (180 g)3.8 mg21% DV
  6. 6Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)3.8 mg21% DV
  7. 7Dried sulfured apricots, uncookedFruits and Fruit Juices · 1 cup, halves (130 g)3.5 mg19% DV
  8. 8Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup (258 g)3.4 mg19% DV
  9. 9Tamarinds, rawFruits and Fruit Juices · 1 cup, pulp (120 g)3.4 mg19% DV
  10. 10Red sour cherries, canned in waterFruits and Fruit Juices · 1 cup (244 g)3.3 mg19% DV
  11. 11Canned sour cherries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)3.3 mg18% DV
  12. 12Red sour cherries, canned in light syrupFruits and Fruit Juices · 1 cup (252 g)3.3 mg18% DV
  13. 13Canned sour cherries, extra heavy syrupFruits and Fruit Juices · 1 cup (261 g)3.3 mg18% DV
  14. 14Dried peaches, stewed, with sugarFruits and Fruit Juices · 1 cup (270 g)3.2 mg18% DV
  15. 15Dried figsFruits and Fruit Juices · 1 cup (149 g)3 mg17% DV
  16. 16Canned prune juiceFruits and Fruit Juices · 1 cup (256 g)3 mg17% DV
  17. 17Dark seedless raisinsFruits and Fruit Juices · 1 cup, packed (165 g)3 mg16% DV
  18. 18Dried pears, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (280 g)2.7 mg15% DV
  19. 19Dried currantsFruits and Fruit Juices · 1 cup (144 g)2.7 mg15% DV
  20. 20Horned melonFruits and Fruit Juices · 1 cup (233 g)2.6 mg15% DV
  21. 21Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (255 g)2.6 mg14% DV
  22. 22Mulberries, rawFruits and Fruit Juices · 1 cup (140 g)2.6 mg14% DV
  23. 23Rowal, rawFruits and Fruit Juices · 0.5 cup (114 g)2.5 mg14% DV
  24. 24Canned grapes, heavy syrupFruits and Fruit Juices · 1 cup (256 g)2.4 mg13% DV
  25. 25Canned grapes, water packFruits and Fruit Juices · 1 cup (245 g)2.4 mg13% DV
  26. 26Apricots, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (250 g)2.4 mg13% DV
  27. 27Elderberries, rawFruits and Fruit Juices · 1 cup (145 g)2.3 mg13% DV
  28. 28Dried figs, stewedFruits and Fruit Juices · 1 cup (259 g)2.3 mg13% DV
  29. 29Apricots, frozen, sweetenedFruits and Fruit Juices · 1 cup (242 g)2.2 mg12% DV
  30. 30Canned purple plums, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)2.1 mg12% DV
  31. 31Green plantains, rawFruits and Fruit Juices · 1 plantain (267 g)2 mg11% DV
  32. 32Natal plum, rawFruits and Fruit Juices · 1 cup slices (150 g)2 mg11% DV
  33. 33Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices · 1 can (6 fl oz) (216 g)1.9 mg11% DV
  34. 34Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)1.9 mg11% DV
  35. 35Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)1.9 mg11% DV
  36. 36Dried goji berriesFruits and Fruit Juices · 5 tbsp (28 g)1.9 mg11% DV
  37. 37Canned tamarind nectarFruits and Fruit Juices · 1 cup (251 g)1.9 mg10% DV
  38. 38Abiyuch, rawFruits and Fruit Juices · 0.5 cup (114 g)1.8 mg10% DV
  39. 39Guava nectar, canned, with sucraloseFruits and Fruit Juices · 11.3 fl oz (335 g)1.8 mg10% DV
  40. 40European black currants, rawFruits and Fruit Juices · 1 cup (112 g)1.7 mg10% DV
  41. 41Blackberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (256 g)1.7 mg9% DV
  42. 42Strawberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, thawed (221 g)1.7 mg9% DV
  43. 43Frozen sweetened red raspberriesFruits and Fruit Juices · 1 cup, thawed (250 g)1.6 mg9% DV
  44. 44Golden raisinsFruits and Fruit Juices · 1 cup, packed (165 g)1.6 mg9% DV
  45. 45Plums, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup, with pits, yields (183 g)1.5 mg9% DV
  46. 46Apricots, canned, extra heavy syrup, without skinFruits and Fruit Juices · 1 cup, whole, without pits (246 g)1.5 mg8% DV
  47. 47Strawberries, frozen, sweetened, slicedFruits and Fruit Juices · 1 cup, thawed (255 g)1.5 mg8% DV
  48. 48Sugar-apples, rawFruits and Fruit Juices · 1 cup, pulp (250 g)1.5 mg8% DV
  49. 49Yellow plantains, rawFruits and Fruit Juices · 1 plantain (270 g)1.5 mg8% DV
  50. 50Sweet cherries, canned in juiceFruits and Fruit Juices · 1 cup, pitted (250 g)1.4 mg8% DV
  51. 51Raw groundcherriesFruits and Fruit Juices · 1 cup (140 g)1.4 mg8% DV
  52. 52Mamey sapote, rawFruits and Fruit Juices · 1 cup 1" pieces (175 g)1.4 mg8% DV
  53. 53Oranges with peel, rawFruits and Fruit Juices · 1 cup (170 g)1.4 mg8% DV
  54. 54Sapodilla, rawFruits and Fruit Juices · 1 sapodilla (170 g)1.4 mg8% DV
  55. 55Soursop, rawFruits and Fruit Juices · 1 cup, pulp (225 g)1.4 mg8% DV
  56. 56Canned tropical fruit salad, heavy syrupFruits and Fruit Juices · 1 cup (257 g)1.3 mg7% DV
  57. 57Strawberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (254 g)1.2 mg7% DV
  58. 58Canned apricots, water pack, without skinFruits and Fruit Juices · 1 cup, whole, without pits (227 g)1.2 mg7% DV
  59. 59Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)1.2 mg7% DV
  60. 60Blackberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (151 g)1.2 mg7% DV
  61. 61Sulfured dried apples, uncookedFruits and Fruit Juices · 1 cup (86 g)1.2 mg7% DV
  62. 62Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)1.2 mg7% DV
  63. 63Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)1.2 mg7% DV
  64. 64Naked Juice Green Machine smoothieFruits and Fruit Juices · 1 cup (275 g)1.2 mg6% DV
  65. 65Orange-grapefruit juice, canned or bottled, unsweetenedFruits and Fruit Juices · 1 cup (247 g)1.1 mg6% DV
  66. 66Sweetened cranberry sauce, cannedFruits and Fruit Juices · 1 cup (277 g)1.1 mg6% DV
  67. 67Tart cherry juiceFruits and Fruit Juices · 1 cup (269 g)1.1 mg6% DV
  68. 68Frozen boysenberries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (132 g)1.1 mg6% DV
  69. 69Red and white currants, rawFruits and Fruit Juices · 1 cup (112 g)1.1 mg6% DV
  70. 70Apricots, canned, heavy syrup, without skinFruits and Fruit Juices · 1 cup, whole, without pits (258 g)1.1 mg6% DV
  71. 71Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)1.1 mg6% DV
  72. 72Canned boysenberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)1.1 mg6% DV
  73. 73Canned sour cherries, water pack, drainedFruits and Fruit Juices · 1 cup (168 g)1.1 mg6% DV
  74. 74Canned red raspberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)1.1 mg6% DV
  75. 75Red raspberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (140 g)1.1 mg6% DV
  76. 76Blueberries, canned, light syrup, drainedFruits and Fruit Juices · 1 cup (244 g)1 mg6% DV
  77. 77Yellow plantains, friedFruits and Fruit Juices · 1 cup (169 g)1 mg6% DV
  78. 78Durian, raw or frozenFruits and Fruit Juices · 1 cup, chopped or diced (243 g)1 mg6% DV
  79. 79Canned grapefruit sections, light syrupFruits and Fruit Juices · 1 cup (254 g)1 mg6% DV
  80. 80Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)1 mg6% DV
  81. 81Prune pureeFruits and Fruit Juices · 2 tbsp (36 g)1 mg6% DV
  82. 82Canned grapefruit sections, water packFruits and Fruit Juices · 1 cup (244 g)1 mg6% DV
  83. 83Canned pineapple, extra heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (260 g)0.99 mg5% DV
  84. 84Canned pineapple, water packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (246 g)0.98 mg5% DV
  85. 85Canned pineapple, light syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (252 g)0.98 mg5% DV
  86. 86Frozen pineapple chunks, sweetenedFruits and Fruit Juices · 1 cup, chunks (245 g)0.98 mg5% DV
  87. 87Canned pineapple, heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (254 g)0.97 mg5% DV
  88. 88Prunes, canned, heavy syrupFruits and Fruit Juices · 1 cup (234 g)0.96 mg5% DV
  89. 89Canned guava nectar, with ascorbic acidFruits and Fruit Juices · 1 cup (251 g)0.95 mg5% DV
  90. 90Frozen loganberriesFruits and Fruit Juices · 1 cup, unthawed (147 g)0.94 mg5% DV
  91. 91Canned tangerines, light syrupFruits and Fruit Juices · 1 cup (252 g)0.93 mg5% DV
  92. 92Frozen peaches, sliced, sweetenedFruits and Fruit Juices · 1 cup, thawed (250 g)0.93 mg5% DV
  93. 93Canned sweet cherries, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)0.91 mg5% DV
  94. 94Sweet cherries, canned in light syrupFruits and Fruit Juices · 1 cup, pitted (252 g)0.91 mg5% DV
  95. 95Guanabana nectar, cannedFruits and Fruit Juices · 1 cup (251 g)0.9 mg5% DV
  96. 96Canned mango nectarFruits and Fruit Juices · 1 cup (251 g)0.9 mg5% DV
  97. 97Canned peaches in light syrupFruits and Fruit Juices · 1 cup, halves or slices (251 g)0.9 mg5% DV
  98. 98Grapefruit juice, white, canned, sweetenedFruits and Fruit Juices · 1 cup (250 g)0.9 mg5% DV
  99. 99Blueberries, frozen, sweetenedFruits and Fruit Juices · 1 cup, thawed (230 g)0.9 mg5% DV
  100. 100Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)0.89 mg5% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in magnesiumFoods high in phosphorusFoods high in zincFoods high in copperFoods high in manganeseFoods high in seleniumFoods high in iodine

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.