Foods high in iron

Sesame paste tops the list with 19.2 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. 1Sesame pasteNut and Seed Products19.2 mg107% DV
  2. 2High-fat sesame flourNut and Seed Products15.2 mg84% DV
  3. 3Whole roasted and toasted sesame seedsNut and Seed Products14.8 mg82% DV
  4. 4Sesame meal, partially defattedNut and Seed Products14.6 mg81% DV
  5. 5Whole dried sesame seedsNut and Seed Products14.6 mg81% DV
  6. 6Partially defatted sesame flourNut and Seed Products14.3 mg79% DV
  7. 7Sesame flour, low-fatNut and Seed Products14.2 mg79% DV
  8. 8Partially defatted glandless cottonseed mealNut and Seed Products13.3 mg74% DV
  9. 9Cottonseed flour, partially defatted, glandlessNut and Seed Products12.7 mg70% DV
  10. 10Low fat glandless cottonseed flourNut and Seed Products12.6 mg70% DV
  11. 11TahiniNut and Seed Products8.9 mg50% DV
  12. 12Pumpkin and squash seed kernels, driedNut and Seed Products8.8 mg49% DV
  13. 13Raw pumpkin seedsNut and Seed Products8.4 mg46% DV
  14. 14Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products8.1 mg45% DV
  15. 15Roasted pumpkin seeds, saltedNut and Seed Products8.1 mg45% DV
  16. 16Coconut flourNut and Seed Products8 mg45% DV
  17. 17Hulled hemp seedsNut and Seed Products8 mg44% DV
  18. 18Toasted sesame seeds, saltedNut and Seed Products7.8 mg43% DV
  19. 19Toasted sesame seeds, unsaltedNut and Seed Products7.8 mg43% DV
  20. 20Chia seeds, driedNut and Seed Products7.7 mg43% DV
  21. 21Dried watermelon seed kernelsNut and Seed Products7.3 mg40% DV
  22. 22Creamy sesame butterNut and Seed Products7 mg39% DV
  23. 23Toasted sunflower seeds, saltedNut and Seed Products6.8 mg38% DV
  24. 24Toasted sunflower seeds, unsaltedNut and Seed Products6.8 mg38% DV
  25. 25Partially defatted sunflower seed flourNut and Seed Products6.6 mg37% DV
  26. 26Tahini from unroasted kernelsNut and Seed Products6.3 mg35% DV
  27. 27Cashews, oil roasted, unsaltedNut and Seed Products6 mg34% DV
  28. 28Oil roasted cashews, saltedNut and Seed Products6 mg34% DV
  29. 29Cashews, dry roasted, unsaltedNut and Seed Products6 mg33% DV
  30. 30Dry roasted cashews, saltedNut and Seed Products6 mg33% DV
  31. 31Raw cashewsNut and Seed Products6 mg33% DV
  32. 32Ground flaxseedNut and Seed Products5.8 mg32% DV
  33. 33FlaxseedNut and Seed Products5.7 mg32% DV
  34. 34Pine nuts, driedNut and Seed Products5.5 mg31% DV
  35. 35Glandless cottonseed kernels, roastedNut and Seed Products5.4 mg30% DV
  36. 36Pine nuts, rawNut and Seed Products5.4 mg30% DV
  37. 37Sunflower seed kernels, driedNut and Seed Products5.3 mg29% DV
  38. 38Dry roasted sunflower seed kernels, with saltNut and Seed Products5.2 mg29% DV
  39. 39Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products5.2 mg29% DV
  40. 40Plain unsalted cashew butterNut and Seed Products5 mg28% DV
  41. 41Salted cashew butterNut and Seed Products4.9 mg27% DV
  42. 42Safflower seed kernels, driedNut and Seed Products4.9 mg27% DV
  43. 43Safflower seed meal, partially defattedNut and Seed Products4.9 mg27% DV
  44. 44HazelnutsNut and Seed Products4.7 mg26% DV
  45. 45Breadnut tree seeds, driedNut and Seed Products4.6 mg26% DV
  46. 46Hazelnuts, dry roasted, unsaltedNut and Seed Products4.4 mg24% DV
  47. 47Raw sunflower seed kernelsNut and Seed Products4.4 mg24% DV
  48. 48Oil roasted sunflower seeds, saltedNut and Seed Products4.3 mg24% DV
  49. 49Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products4.3 mg24% DV
  50. 50Salted sunflower seed butterNut and Seed Products4.1 mg23% DV
  51. 51Unsalted sunflower seed butterNut and Seed Products4.1 mg23% DV
  52. 52Creamy almond butterNut and Seed Products4.1 mg23% DV
  53. 53Dry roasted pistachios, saltedNut and Seed Products4 mg22% DV
  54. 54Dry roasted pistachios, unsaltedNut and Seed Products4 mg22% DV
  55. 55Butternuts, driedNut and Seed Products4 mg22% DV
  56. 56Oil roasted almonds, salted, smoke flavorNut and Seed Products3.9 mg21% DV
  57. 57Dry roasted sunflower seeds, saltedNut and Seed Products3.8 mg21% DV
  58. 58Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products3.8 mg21% DV
  59. 59Whole almonds, rawNut and Seed Products3.7 mg21% DV
  60. 60Dry roasted almonds, unsaltedNut and Seed Products3.7 mg21% DV
  61. 61Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products3.7 mg21% DV
  62. 62AlmondsNut and Seed Products3.7 mg21% DV
  63. 63Oil roasted almonds, lightly saltedNut and Seed Products3.7 mg20% DV
  64. 64Oil roasted almonds, saltedNut and Seed Products3.7 mg20% DV
  65. 65Oil roasted almonds, unsaltedNut and Seed Products3.7 mg20% DV
  66. 66Raw breadfruit seedsNut and Seed Products3.7 mg20% DV
  67. 67Dried lotus seedsNut and Seed Products3.5 mg20% DV
  68. 68Pili nuts, driedNut and Seed Products3.5 mg20% DV
  69. 69Plain unsalted almond butterNut and Seed Products3.5 mg19% DV
  70. 70Salted almond butterNut and Seed Products3.5 mg19% DV
  71. 71Raw hazelnutsNut and Seed Products3.5 mg19% DV
  72. 72Raw pistachiosNut and Seed Products3.5 mg19% DV
  73. 73Planters pistachio blend, dry roasted, saltedNut and Seed Products3.4 mg19% DV
  74. 74Dried Japanese chestnutsNut and Seed Products3.4 mg19% DV
  75. 75Roasted pumpkin seeds, unsaltedNut and Seed Products3.3 mg18% DV
  76. 76Canned coconut milkNut and Seed Products3.3 mg18% DV
  77. 77Hazelnuts, blanchedNut and Seed Products3.3 mg18% DV
  78. 78Almonds, blanchedNut and Seed Products3.3 mg18% DV
  79. 79Almond flourNut and Seed Products3.2 mg18% DV
  80. 80Dry roasted mixed nuts with peanuts, saltedNut and Seed Products3.2 mg18% DV
  81. 81Almonds, dry roasted, saltedNut and Seed Products3.2 mg18% DV
  82. 82Dried black walnutsNut and Seed Products3.1 mg17% DV
  83. 83Pinyon pine nuts, driedNut and Seed Products3.1 mg17% DV
  84. 84English walnutsNut and Seed Products2.9 mg16% DV
  85. 85Honey roasted almonds, unblanchedNut and Seed Products2.8 mg16% DV
  86. 86Dry roasted pecans, saltedNut and Seed Products2.8 mg16% DV
  87. 87Dry roasted pecans, unsaltedNut and Seed Products2.8 mg16% DV
  88. 88Dry roasted macadamia nuts, saltedNut and Seed Products2.6 mg15% DV
  89. 89Dry roasted macadamia nuts, unsaltedNut and Seed Products2.6 mg15% DV
  90. 90Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products2.6 mg14% DV
  91. 91Oil roasted mixed nuts with peanuts, saltedNut and Seed Products2.6 mg14% DV
  92. 92Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products2.6 mg14% DV
  93. 93Wheat-based nut mix, unsaltedNut and Seed Products2.6 mg14% DV
  94. 94Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products2.6 mg14% DV
  95. 95Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products2.6 mg14% DV
  96. 96Walnuts, dry roasted, saltedNut and Seed Products2.6 mg14% DV
  97. 97PecansNut and Seed Products2.5 mg14% DV
  98. 98Tahini from raw stone ground kernelsNut and Seed Products2.5 mg14% DV
  99. 99Raw Brazil nutsNut and Seed Products2.5 mg14% DV
  100. 100Oil roasted pecans, saltedNut and Seed Products2.5 mg14% 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.