Foods high in iron

New Zealand lamb kidney, cooked, soaked and fried tops the list with 14.7 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.

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. 1New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products14.7 mg82% DV
  2. 2Bear meat, simmeredLamb, Veal, and Game Products10.7 mg60% DV
  3. 3Beaver, roastedLamb, Veal, and Game Products10 mg56% DV
  4. 4Muskrat, roastedLamb, Veal, and Game Products7.1 mg39% DV
  5. 5Raccoon, roastedLamb, Veal, and Game Products7.1 mg39% DV
  6. 6Beaver, rawLamb, Veal, and Game Products6.9 mg38% DV
  7. 7Squirrel, roastedLamb, Veal, and Game Products6.8 mg38% DV
  8. 8Bear meat, rawLamb, Veal, and Game Products6.7 mg37% DV
  9. 9New Zealand lamb kidney, rawLamb, Veal, and Game Products6.6 mg37% DV
  10. 10Caribou, roastedLamb, Veal, and Game Products6.2 mg34% DV
  11. 11New Zealand lamb liver, friedLamb, Veal, and Game Products5.4 mg30% DV
  12. 12Horse meat, roastedLamb, Veal, and Game Products5 mg28% DV
  13. 13Deer shoulder, lean, braisedLamb, Veal, and Game Products5 mg28% DV
  14. 14New Zealand lamb heart, cooked, soaked and simmeredLamb, Veal, and Game Products4.9 mg27% DV
  15. 15Bison chuck shoulder clod, lean only, braisedLamb, Veal, and Game Products4.9 mg27% DV
  16. 16Wild rabbit, stewedLamb, Veal, and Game Products4.8 mg27% DV
  17. 17Squirrel, rawLamb, Veal, and Game Products4.7 mg26% DV
  18. 18Caribou, rawLamb, Veal, and Game Products4.7 mg26% DV
  19. 19Opossum, roastedLamb, Veal, and Game Products4.6 mg26% DV
  20. 20New Zealand lamb liver, rawLamb, Veal, and Game Products4.6 mg26% DV
  21. 21Deer, roastedLamb, Veal, and Game Products4.5 mg25% DV
  22. 22Deer tenderloin, lean only, broiledLamb, Veal, and Game Products4.3 mg24% DV
  23. 23Deer top round, lean only, 1" steak, broiledLamb, Veal, and Game Products4.2 mg24% DV
  24. 24Moose, roastedLamb, Veal, and Game Products4.2 mg23% DV
  25. 25Antelope, roastedLamb, Veal, and Game Products4.2 mg23% DV
  26. 26Deer loin, lean, broiledLamb, Veal, and Game Products4.1 mg23% DV
  27. 27Elk round, lean only, broiledLamb, Veal, and Game Products4.1 mg23% DV
  28. 28Elk tenderloin, lean only, broiledLamb, Veal, and Game Products4.1 mg23% DV
  29. 29Elk loin, lean only, broiledLamb, Veal, and Game Products4 mg22% DV
  30. 30Horse meat, rawLamb, Veal, and Game Products3.8 mg21% DV
  31. 31Goat, roastedLamb, Veal, and Game Products3.7 mg21% DV
  32. 32Elk, roastedLamb, Veal, and Game Products3.6 mg20% DV
  33. 33Bison top round, lean, broiledLamb, Veal, and Game Products3.5 mg20% DV
  34. 34Bison top sirloin, lean only, 1" steak, broiledLamb, Veal, and Game Products3.5 mg19% DV
  35. 35Bison, lean, roastedLamb, Veal, and Game Products3.4 mg19% DV
  36. 36Deer meat, rawLamb, Veal, and Game Products3.4 mg19% DV
  37. 37Ground deer, pan-broiledLamb, Veal, and Game Products3.4 mg19% DV
  38. 38Ground elk, pan-broiledLamb, Veal, and Game Products3.3 mg19% DV
  39. 39New Zealand lamb heart, rawLamb, Veal, and Game Products3.3 mg18% DV
  40. 40Moose, rawLamb, Veal, and Game Products3.2 mg18% DV
  41. 41Wild rabbit, rawLamb, Veal, and Game Products3.2 mg18% DV
  42. 42Antelope, rawLamb, Veal, and Game Products3.2 mg18% DV
  43. 43Grass-fed ground bison, cookedLamb, Veal, and Game Products3.2 mg18% DV
  44. 44Australian veal shank, bone-in, lean, rawLamb, Veal, and Game Products3.1 mg17% DV
  45. 45Ground bison, pan-broiledLamb, Veal, and Game Products3.1 mg17% DV
  46. 46Beefalo, roastedLamb, Veal, and Game Products3 mg17% DV
  47. 47Bison shoulder clod, lean, rawLamb, Veal, and Game Products3 mg17% DV
  48. 48Bison top sirloin, lean, rawLamb, Veal, and Game Products3 mg17% DV
  49. 49Australian veal shank, bone-in, lean and fat, rawLamb, Veal, and Game Products3 mg16% DV
  50. 50Ground deer, rawLamb, Veal, and Game Products2.9 mg16% DV
  51. 51Bison chuck, lean, rawLamb, Veal, and Game Products2.9 mg16% DV
  52. 52Bison ribeye, lean, broiledLamb, Veal, and Game Products2.9 mg16% DV
  53. 53Goat, rawLamb, Veal, and Game Products2.8 mg16% DV
  54. 54Bison ribeye, lean, rawLamb, Veal, and Game Products2.8 mg16% DV
  55. 55Lamb stew cubes, lean, braisedLamb, Veal, and Game Products2.8 mg16% DV
  56. 56Ground bison, grass-fed, rawLamb, Veal, and Game Products2.8 mg15% DV
  57. 57Elk, rawLamb, Veal, and Game Products2.8 mg15% DV
  58. 58Ground elk, rawLamb, Veal, and Game Products2.8 mg15% DV
  59. 59Australian lamb shoulder arm, lean only, 1/8" trim, braisedLamb, Veal, and Game Products2.7 mg15% DV
  60. 60Lamb shoulder arm, lean, braisedLamb, Veal, and Game Products2.7 mg15% DV
  61. 61Lamb shoulder, lean, braisedLamb, Veal, and Game Products2.7 mg15% DV
  62. 62Bison top round, lean, rawLamb, Veal, and Game Products2.7 mg15% DV
  63. 63Australian lamb rack, frenched, bone-in, lean only, 1/8" fat, roastedLamb, Veal, and Game Products2.6 mg15% DV
  64. 64Bison, lean, rawLamb, Veal, and Game Products2.6 mg14% DV
  65. 65Lamb shoulder blade, lean, braisedLamb, Veal, and Game Products2.6 mg14% DV
  66. 66Australian bone-in lamb leg, roastedLamb, Veal, and Game Products2.5 mg14% DV
  67. 67Australian lamb tenderloin, boneless, lean and fat, 1/8" fat, roastedLamb, Veal, and Game Products2.5 mg14% DV
  68. 68Australian lamb tenderloin, boneless, lean only, 1/8" fat, roastedLamb, Veal, and Game Products2.5 mg14% DV
  69. 69Australian lamb center slice, fresh, lean, broiledLamb, Veal, and Game Products2.5 mg14% DV
  70. 70Australian lamb sirloin chops, boneless, lean only, 1/8" trim, broiledLamb, Veal, and Game Products2.5 mg14% DV
  71. 71Australian bone-in lamb rack, roastedLamb, Veal, and Game Products2.5 mg14% DV
  72. 72Australian bone-in lamb rib chop, grilledLamb, Veal, and Game Products2.5 mg14% DV
  73. 73Lamb loin, lean, roastedLamb, Veal, and Game Products2.4 mg14% DV
  74. 74Lamb shoulder arm, choice, braisedLamb, Veal, and Game Products2.4 mg14% DV
  75. 75Australian lamb shoulder arm, lean and fat, 1/8" trim, braisedLamb, Veal, and Game Products2.4 mg13% DV
  76. 76Australian lamb leg, bone-in, roastedLamb, Veal, and Game Products2.4 mg13% DV
  77. 77Lamb shoulder, lean and fat, choice, braisedLamb, Veal, and Game Products2.4 mg13% DV
  78. 78Lamb shoulder arm, lean and fat, choice, braisedLamb, Veal, and Game Products2.4 mg13% DV
  79. 79Lamb shoulder, choice, braisedLamb, Veal, and Game Products2.4 mg13% DV
  80. 80Australian lamb leg, bone-in, broiledLamb, Veal, and Game Products2.4 mg13% DV
  81. 81Lamb shoulder blade, choice, braisedLamb, Veal, and Game Products2.4 mg13% DV
  82. 82Australian lamb rib chop, bone-in, grilledLamb, Veal, and Game Products2.4 mg13% DV
  83. 83Domestic rabbit, stewedLamb, Veal, and Game Products2.4 mg13% DV
  84. 84Australian lamb rib chop, fresh, lean, grilledLamb, Veal, and Game Products2.4 mg13% DV
  85. 85Lamb shoulder blade, lean and fat, choice, braisedLamb, Veal, and Game Products2.4 mg13% DV
  86. 86New Zealand lamb, lean, cookedLamb, Veal, and Game Products2.4 mg13% DV
  87. 87Australian lamb sirloin chops, fresh, broiledLamb, Veal, and Game Products2.3 mg13% DV
  88. 88Lamb stew cubes, lean, broiledLamb, Veal, and Game Products2.3 mg13% DV
  89. 89New Zealand lamb loin, lean, broiledLamb, Veal, and Game Products2.3 mg13% DV
  90. 90New Zealand lamb shoulder, lean, braisedLamb, Veal, and Game Products2.3 mg13% DV
  91. 91Beefalo, rawLamb, Veal, and Game Products2.3 mg13% DV
  92. 92Lamb shoulder arm, lean, choice, broiledLamb, Veal, and Game Products2.3 mg13% DV
  93. 93New Zealand lamb neck chops, lean, braisedLamb, Veal, and Game Products2.3 mg13% DV
  94. 94Domestic rabbit, roastedLamb, Veal, and Game Products2.3 mg13% DV
  95. 95Lamb foreshank, lean, choice, braisedLamb, Veal, and Game Products2.3 mg13% DV
  96. 96Australian bone-in lamb leg, rawLamb, Veal, and Game Products2.3 mg13% DV
  97. 97Australian boneless lamb tenderloin, rawLamb, Veal, and Game Products2.3 mg13% DV
  98. 98Australian lamb sirloin, fresh, lean, roastedLamb, Veal, and Game Products2.2 mg12% DV
  99. 99New Zealand lamb fore-shank, lean, braisedLamb, Veal, and Game Products2.2 mg12% DV
  100. 100New Zealand lamb, whole leg, frozen, lean, roastedLamb, Veal, and Game Products2.2 mg12% DV

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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.