Foods high in iron

Chunky fortified peanut butter tops the list with 17.5 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. 1Chunky fortified peanut butterLegumes and Legume Products17.5 mg97% DV
  2. 2Smooth fortified peanut butterLegumes and Legume Products16.6 mg92% DV
  3. 3Soybeans, rawLegumes and Legume Products15.7 mg87% DV
  4. 4Defatted soy meal, rawLegumes and Legume Products13.7 mg76% DV
  5. 5Winged beans, rawLegumes and Legume Products13.4 mg75% DV
  6. 6Meat extenderLegumes and Legume Products12 mg67% DV
  7. 7Raw mothbeansLegumes and Legume Products10.8 mg60% DV
  8. 8Soy protein concentrate, acid washLegumes and Legume Products10.8 mg60% DV
  9. 9Soy protein concentrate, alcohol extractedLegumes and Legume Products10.8 mg60% DV
  10. 10Raw white beansLegumes and Legume Products10.4 mg58% DV
  11. 11Raw catjang cowpeasLegumes and Legume Products9.9 mg55% DV
  12. 12Dried-frozen tofu (koyadofu)Legumes and Legume Products9.7 mg54% DV
  13. 13Koyadofu, dried-frozenLegumes and Legume Products9.7 mg54% DV
  14. 14Full-fat soy flourLegumes and Legume Products9.5 mg53% DV
  15. 15California red kidney beans, rawLegumes and Legume Products9.3 mg52% DV
  16. 16Defatted soy flourLegumes and Legume Products9.2 mg51% DV
  17. 17Black turtle beans, rawLegumes and Legume Products8.7 mg48% DV
  18. 18Raw royal red kidney beansLegumes and Legume Products8.7 mg48% DV
  19. 19Yardlong beans, rawLegumes and Legume Products8.6 mg48% DV
  20. 20NattoLegumes and Legume Products8.6 mg48% DV
  21. 21Blackeye cowpeas, rawLegumes and Legume Products8.3 mg46% DV
  22. 22Raw kidney beansLegumes and Legume Products8.2 mg46% DV
  23. 23Low-fat soy flourLegumes and Legume Products8.2 mg46% DV
  24. 24PapadLegumes and Legume Products7.8 mg43% DV
  25. 25Small white beans, rawLegumes and Legume Products7.7 mg43% DV
  26. 26Mungo beans, rawLegumes and Legume Products7.6 mg42% DV
  27. 27Large lima beans, rawLegumes and Legume Products7.5 mg42% DV
  28. 28Pink or red lentils, rawLegumes and Legume Products7.4 mg41% DV
  29. 29Defatted soy flourLegumes and Legume Products7.3 mg41% DV
  30. 30Beans, Dry, Light Tan (0% moisture)Legumes and Legume Products7.3 mg41% DV
  31. 31Dry lentilsLegumes and Legume Products7.2 mg40% DV
  32. 32Yellow beans, rawLegumes and Legume Products7 mg39% DV
  33. 33Beans, Dry, Light Red Kidney (0% moisture)Legumes and Legume Products7 mg39% DV
  34. 34Pink beans, rawLegumes and Legume Products6.8 mg38% DV
  35. 35Mung beans, rawLegumes and Legume Products6.7 mg37% DV
  36. 36Raw fava beansLegumes and Legume Products6.7 mg37% DV
  37. 37Red kidney beans, rawLegumes and Legume Products6.7 mg37% DV
  38. 38Dry cannellini beansLegumes and Legume Products6.7 mg37% DV
  39. 39Beans, Dry, Dark Red Kidney (0% moisture)Legumes and Legume Products6.6 mg37% DV
  40. 40Raw lentilsLegumes and Legume Products6.5 mg36% DV
  41. 41Full-fat soy flour, rawLegumes and Legume Products6.4 mg35% DV
  42. 42Beans, Dry, Medium Red (0% moisture)Legumes and Legume Products6.3 mg35% DV
  43. 43Baby lima beans, rawLegumes and Legume Products6.2 mg34% DV
  44. 44Dry blackeye peasLegumes and Legume Products5.9 mg33% DV
  45. 45Beans, Dry, Carioca (0% moisture)Legumes and Legume Products5.9 mg33% DV
  46. 46Beans, Dry, Tan (0% moisture)Legumes and Legume Products5.8 mg32% DV
  47. 47Full-fat soy flour, roastedLegumes and Legume Products5.8 mg32% DV
  48. 48Soybean curd cheeseLegumes and Legume Products5.6 mg31% DV
  49. 49Navy beans, rawLegumes and Legume Products5.5 mg31% DV
  50. 50Beans, Dry, Great Northern (0% moisture)Legumes and Legume Products5.5 mg30% DV
  51. 51Great northern beans, rawLegumes and Legume Products5.5 mg30% DV
  52. 52Beans, Dry, Pink (0% moisture)Legumes and Legume Products5.5 mg30% DV
  53. 53Beans, Dry, Pinto (0% moisture)Legumes and Legume Products5.4 mg30% DV
  54. 54Regular tofu, rawLegumes and Legume Products5.4 mg30% DV
  55. 55Beans, Dry, Black (0% moisture)Legumes and Legume Products5.3 mg30% DV
  56. 56Beans, Dry, Navy (0% moisture)Legumes and Legume Products5.3 mg29% DV
  57. 57Beans, Dry, Cranberry (0% moisture)Legumes and Legume Products5.3 mg29% DV
  58. 58Pigeon peas, rawLegumes and Legume Products5.2 mg29% DV
  59. 59Soybeans, boiled, without saltLegumes and Legume Products5.1 mg29% DV
  60. 60Soybeans, boiled, with saltLegumes and Legume Products5.1 mg29% DV
  61. 61Raw hyacinth beansLegumes and Legume Products5.1 mg28% DV
  62. 62Dry chickpeasLegumes and Legume Products5.1 mg28% DV
  63. 63Raw pinto beansLegumes and Legume Products5.1 mg28% DV
  64. 64Beans, Dry, Red (0% moisture)Legumes and Legume Products5 mg28% DV
  65. 65Black beans, rawLegumes and Legume Products5 mg28% DV
  66. 66Cranberry beans, rawLegumes and Legume Products5 mg28% DV
  67. 67Adzuki beans, rawLegumes and Legume Products5 mg28% DV
  68. 68Beans, Dry, Small Red (0% moisture)Legumes and Legume Products5 mg28% DV
  69. 69Beans, Dry, Small White (0% moisture)Legumes and Legume Products4.9 mg27% DV
  70. 70Fried tofuLegumes and Legume Products4.9 mg27% DV
  71. 71Fried tofuLegumes and Legume Products4.9 mg27% DV
  72. 72Chickpea flourLegumes and Legume Products4.9 mg27% DV
  73. 73Low-fat peanut flourLegumes and Legume Products4.7 mg26% DV
  74. 74Raw split green peasLegumes and Legume Products4.7 mg26% DV
  75. 75Beans, Dry, Brown (0% moisture)Legumes and Legume Products4.7 mg26% DV
  76. 76Hyacinth beans, boiled, with saltLegumes and Legume Products4.6 mg25% DV
  77. 77Boiled hyacinth beans, no saltLegumes and Legume Products4.6 mg25% DV
  78. 78Raw peanutsLegumes and Legume Products4.6 mg25% DV
  79. 79Beans, Dry, Flor de Mayo (0% moisture)Legumes and Legume Products4.5 mg25% DV
  80. 80Raw lupin beansLegumes and Legume Products4.4 mg24% DV
  81. 81Winged beans, boiled, with saltLegumes and Legume Products4.3 mg24% DV
  82. 82Winged beans, boiled, without saltLegumes and Legume Products4.3 mg24% DV
  83. 83Chickpeas, rawLegumes and Legume Products4.3 mg24% DV
  84. 84Soybeans, dry roastedLegumes and Legume Products4 mg22% DV
  85. 85Spanish peanuts, rawLegumes and Legume Products3.9 mg22% DV
  86. 86Soybeans, roasted, unsaltedLegumes and Legume Products3.9 mg22% DV
  87. 87Soybeans, roasted, saltedLegumes and Legume Products3.9 mg22% DV
  88. 88Breaded meatless chicken, friedLegumes and Legume Products3.8 mg21% DV
  89. 89Meatless sausageLegumes and Legume Products3.7 mg21% DV
  90. 90White beans, boiled, with saltLegumes and Legume Products3.7 mg21% DV
  91. 91Boiled white beans, no saltLegumes and Legume Products3.7 mg21% DV
  92. 92Canned chili with beansLegumes and Legume Products3.4 mg19% DV
  93. 93Falafel, home preparedLegumes and Legume Products3.4 mg19% DV
  94. 94French beans, rawLegumes and Legume Products3.4 mg19% DV
  95. 95Lentils, boiled, with saltLegumes and Legume Products3.3 mg19% DV
  96. 96Boiled lentils, unsaltedLegumes and Legume Products3.3 mg19% DV
  97. 97Meatless chickenLegumes and Legume Products3.3 mg18% DV
  98. 98Canned baked beans, pork and tomato sauceLegumes and Legume Products3.2 mg18% DV
  99. 99Mothbeans, boiled, with saltLegumes and Legume Products3.1 mg17% DV
  100. 100Boiled mothbeans, unsaltedLegumes and Legume Products3.1 mg17% 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.