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 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. 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. 11Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut 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. 14Roasted pumpkin seeds, saltedNut and Seed Products8.1 mg45% DV
  15. 15Pumpkin and squash seed kernels, roasted, unsaltedNut 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. 27Oil roasted cashews, saltedNut and Seed Products6 mg34% DV
  28. 28Cashews, oil roasted, unsaltedNut and Seed Products6 mg34% DV
  29. 29Dry roasted cashews, saltedNut and Seed Products6 mg33% DV
  30. 30Cashews, dry roasted, unsaltedNut 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. 46TahiniNut and Seed Products4.4 mg25% DV
  47. 47Hazelnuts, dry roasted, unsaltedNut and Seed Products4.4 mg24% DV
  48. 48Raw sunflower seed kernelsNut and Seed Products4.4 mg24% DV
  49. 49Oil roasted sunflower seeds, saltedNut and Seed Products4.3 mg24% DV
  50. 50Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products4.3 mg24% DV
  51. 51Salted sunflower seed butterNut and Seed Products4.1 mg23% DV
  52. 52Unsalted sunflower seed butterNut and Seed Products4.1 mg23% DV
  53. 53Creamy almond butterNut and Seed Products4.1 mg23% DV
  54. 54Dry roasted pistachios, saltedNut and Seed Products4 mg22% DV
  55. 55Dry roasted pistachios, unsaltedNut and Seed Products4 mg22% DV
  56. 56Butternuts, driedNut and Seed Products4 mg22% DV
  57. 57Oil roasted almonds, salted, smoke flavorNut and Seed Products3.9 mg21% DV
  58. 58Dry roasted sunflower seeds, saltedNut and Seed Products3.8 mg21% DV
  59. 59Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products3.8 mg21% DV
  60. 60Whole almonds, rawNut and Seed Products3.7 mg21% DV
  61. 61Dry roasted almonds, unsaltedNut and Seed Products3.7 mg21% DV
  62. 62Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products3.7 mg21% DV
  63. 63AlmondsNut and Seed Products3.7 mg21% DV
  64. 64Dry roasted mixed nuts with peanuts, saltedNut and Seed Products3.7 mg21% DV
  65. 65Oil roasted almonds, lightly saltedNut and Seed Products3.7 mg20% DV
  66. 66Oil roasted almonds, saltedNut and Seed Products3.7 mg20% DV
  67. 67Oil roasted almonds, unsaltedNut and Seed Products3.7 mg20% DV
  68. 68Raw breadfruit seedsNut and Seed Products3.7 mg20% DV
  69. 69Pili nuts, driedNut and Seed Products3.5 mg20% DV
  70. 70Dried lotus seedsNut and Seed Products3.5 mg20% DV
  71. 71Salted almond butterNut and Seed Products3.5 mg19% DV
  72. 72Plain unsalted almond butterNut and Seed Products3.5 mg19% DV
  73. 73Raw hazelnutsNut and Seed Products3.5 mg19% DV
  74. 74Raw pistachiosNut and Seed Products3.5 mg19% DV
  75. 75Planters pistachio blend, dry roasted, saltedNut and Seed Products3.4 mg19% DV
  76. 76Dried Japanese chestnutsNut and Seed Products3.4 mg19% DV
  77. 77Roasted pumpkin seeds, saltedNut and Seed Products3.3 mg18% DV
  78. 78Roasted pumpkin seeds, unsaltedNut and Seed Products3.3 mg18% DV
  79. 79Canned coconut milkNut and Seed Products3.3 mg18% DV
  80. 80Hazelnuts, blanchedNut and Seed Products3.3 mg18% DV
  81. 81Almonds, blanchedNut and Seed Products3.3 mg18% DV
  82. 82Almond flourNut and Seed Products3.2 mg18% DV
  83. 83Dry roasted mixed nuts with peanuts, saltedNut and Seed Products3.2 mg18% DV
  84. 84Almonds, dry roasted, saltedNut and Seed Products3.2 mg18% DV
  85. 85Dried black walnutsNut and Seed Products3.1 mg17% DV
  86. 86Pinyon pine nuts, driedNut and Seed Products3.1 mg17% DV
  87. 87English walnutsNut and Seed Products2.9 mg16% DV
  88. 88Honey roasted almonds, unblanchedNut and Seed Products2.8 mg16% DV
  89. 89Dry roasted pecans, saltedNut and Seed Products2.8 mg16% DV
  90. 90Dry roasted pecans, unsaltedNut and Seed Products2.8 mg16% DV
  91. 91Dry roasted macadamia nuts, saltedNut and Seed Products2.6 mg15% DV
  92. 92Dry roasted macadamia nuts, unsaltedNut and Seed Products2.6 mg15% DV
  93. 93Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products2.6 mg14% DV
  94. 94Oil roasted mixed nuts with peanuts, saltedNut and Seed Products2.6 mg14% DV
  95. 95Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products2.6 mg14% DV
  96. 96Wheat-based nut mix, unsaltedNut and Seed Products2.6 mg14% DV
  97. 97Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products2.6 mg14% DV
  98. 98Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products2.6 mg14% DV
  99. 99Walnuts, dry roasted, saltedNut and Seed Products2.6 mg14% DV
  100. 100PecansNut 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.