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 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. 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. 16Black turtle beans, rawLegumes and Legume Products8.7 mg48% DV
  17. 17Raw royal red kidney beansLegumes and Legume Products8.7 mg48% DV
  18. 18Yardlong beans, rawLegumes and Legume Products8.6 mg48% DV
  19. 19NattoLegumes and Legume Products8.6 mg48% DV
  20. 20Blackeye cowpeas, rawLegumes and Legume Products8.3 mg46% DV
  21. 21Low-fat soy flourLegumes and Legume Products8.2 mg46% DV
  22. 22Raw kidney beansLegumes and Legume Products8.2 mg46% DV
  23. 23PapadLegumes and Legume Products7.8 mg43% DV
  24. 24Small white beans, rawLegumes and Legume Products7.7 mg43% DV
  25. 25Mungo beans, rawLegumes and Legume Products7.6 mg42% DV
  26. 26Large lima beans, rawLegumes and Legume Products7.5 mg42% DV
  27. 27Pink or red lentils, rawLegumes and Legume Products7.4 mg41% DV
  28. 28Defatted soy flourLegumes and Legume Products7.3 mg41% DV
  29. 29Dry light tan beansLegumes and Legume Products7.3 mg41% DV
  30. 30Dry lentilsLegumes and Legume Products7.2 mg40% DV
  31. 31Yellow beans, rawLegumes and Legume Products7 mg39% DV
  32. 32Dry light red kidney beansLegumes and Legume Products7 mg39% DV
  33. 33Pink beans, rawLegumes and Legume Products6.8 mg38% DV
  34. 34Mung beans, rawLegumes and Legume Products6.7 mg37% DV
  35. 35Raw fava beansLegumes and Legume Products6.7 mg37% DV
  36. 36Red kidney beans, rawLegumes and Legume Products6.7 mg37% DV
  37. 37Dry cannellini beansLegumes and Legume Products6.7 mg37% DV
  38. 38Dry dark red kidney beansLegumes and Legume Products6.6 mg37% DV
  39. 39Raw lentilsLegumes and Legume Products6.5 mg36% DV
  40. 40Full-fat soy flour, rawLegumes and Legume Products6.4 mg35% DV
  41. 41Dry medium red beansLegumes and Legume Products6.3 mg35% DV
  42. 42Baby lima beans, rawLegumes and Legume Products6.2 mg34% DV
  43. 43Dry blackeye peasLegumes and Legume Products5.9 mg33% DV
  44. 44Dry Carioca beansLegumes and Legume Products5.9 mg33% DV
  45. 45Dry tan beansLegumes and Legume Products5.8 mg32% DV
  46. 46Full-fat soy flour, roastedLegumes and Legume Products5.8 mg32% DV
  47. 47Soybean curd cheeseLegumes and Legume Products5.6 mg31% DV
  48. 48Navy beans, rawLegumes and Legume Products5.5 mg31% DV
  49. 49Dry Great Northern beansLegumes and Legume Products5.5 mg30% DV
  50. 50Great northern beans, rawLegumes and Legume Products5.5 mg30% DV
  51. 51Dry pink beansLegumes and Legume Products5.5 mg30% DV
  52. 52Dry pinto beansLegumes and Legume Products5.4 mg30% DV
  53. 53Regular tofu, rawLegumes and Legume Products5.4 mg30% DV
  54. 54Dry black beansLegumes and Legume Products5.3 mg30% DV
  55. 55Dry navy beansLegumes and Legume Products5.3 mg29% DV
  56. 56Dry cranberry beansLegumes and Legume Products5.3 mg29% DV
  57. 57Pigeon peas, rawLegumes and Legume Products5.2 mg29% DV
  58. 58Soybeans, boiled, with saltLegumes and Legume Products5.1 mg29% DV
  59. 59Soybeans, boiled, without saltLegumes and Legume Products5.1 mg29% DV
  60. 60Raw hyacinth beansLegumes and Legume Products5.1 mg28% DV
  61. 61Dry chickpeasLegumes and Legume Products5.1 mg28% DV
  62. 62Raw pinto beansLegumes and Legume Products5.1 mg28% DV
  63. 63Dry red beansLegumes and Legume Products5 mg28% DV
  64. 64Black beans, rawLegumes and Legume Products5 mg28% DV
  65. 65Cranberry beans, rawLegumes and Legume Products5 mg28% DV
  66. 66Adzuki beans, rawLegumes and Legume Products5 mg28% DV
  67. 67Dry small red beansLegumes and Legume Products5 mg28% DV
  68. 68Dry small white beansLegumes and Legume Products4.9 mg27% DV
  69. 69Fried tofuLegumes and Legume Products4.9 mg27% DV
  70. 70Chickpea flourLegumes and Legume Products4.9 mg27% DV
  71. 71Low-fat peanut flourLegumes and Legume Products4.7 mg26% DV
  72. 72Raw split green peasLegumes and Legume Products4.7 mg26% DV
  73. 73Dry brown beansLegumes and Legume Products4.7 mg26% DV
  74. 74Boiled hyacinth beans, no saltLegumes and Legume Products4.6 mg25% DV
  75. 75Hyacinth beans, boiled, with saltLegumes and Legume Products4.6 mg25% DV
  76. 76Dry Flor de Mayo beansLegumes and Legume Products4.5 mg25% DV
  77. 77Raw lupin beansLegumes and Legume Products4.4 mg24% DV
  78. 78Winged beans, boiled, with saltLegumes and Legume Products4.3 mg24% DV
  79. 79Winged beans, boiled, without saltLegumes and Legume Products4.3 mg24% DV
  80. 80Chickpeas, rawLegumes and Legume Products4.3 mg24% DV
  81. 81Soybeans, dry roastedLegumes and Legume Products4 mg22% DV
  82. 82Spanish peanuts, rawLegumes and Legume Products3.9 mg22% DV
  83. 83Soybeans, roasted, saltedLegumes and Legume Products3.9 mg22% DV
  84. 84Soybeans, roasted, unsaltedLegumes and Legume Products3.9 mg22% DV
  85. 85Breaded meatless chicken, friedLegumes and Legume Products3.8 mg21% DV
  86. 86Meatless sausageLegumes and Legume Products3.7 mg21% DV
  87. 87Boiled white beans, no saltLegumes and Legume Products3.7 mg21% DV
  88. 88White beans, boiled, with saltLegumes and Legume Products3.7 mg21% DV
  89. 89Canned chili with beansLegumes and Legume Products3.4 mg19% DV
  90. 90Falafel, home preparedLegumes and Legume Products3.4 mg19% DV
  91. 91French beans, rawLegumes and Legume Products3.4 mg19% DV
  92. 92Boiled lentils, unsaltedLegumes and Legume Products3.3 mg19% DV
  93. 93Lentils, boiled, with saltLegumes and Legume Products3.3 mg19% DV
  94. 94Meatless chickenLegumes and Legume Products3.3 mg18% DV
  95. 95Canned baked beans, pork and tomato sauceLegumes and Legume Products3.2 mg18% DV
  96. 96Boiled mothbeans, unsaltedLegumes and Legume Products3.1 mg17% DV
  97. 97Mothbeans, boiled, with saltLegumes and Legume Products3.1 mg17% DV
  98. 98Boiled catjang cowpeas, no saltLegumes and Legume Products3 mg17% DV
  99. 99Catjang cowpeas, boiled, with saltLegumes and Legume Products3 mg17% DV
  100. 100Canned white beansLegumes and Legume Products3 mg17% 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.