Foods high in iron

Pork Boston butt steaks, lean, braised tops the list with 1.9 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. 1Pork Boston butt steaks, lean, braisedPork Products1.9 mg10% DV
  2. 2Pork spareribs, lean and fat, braisedPork Products1.9 mg10% DV
  3. 3Pork Boston butt steak, lean, braisedPork Products1.8 mg10% DV
  4. 4Pork Boston butt blade steak, lean and fat, braisedPork Products1.8 mg10% DV
  5. 5Pork Boston butt steak, braisedPork Products1.7 mg10% DV
  6. 6Cured ham rump, bone-in, lean, roastedPork Products1.6 mg9% DV
  7. 7Ham, water added, shank, bone-in, lean, roastedPork Products1.6 mg9% DV
  8. 8Pork Boston butt roast, lean, roastedPork Products1.6 mg9% DV
  9. 9Pork Boston butt steaks, lean, broiledPork Products1.6 mg9% DV
  10. 10Cured ham shank, bone-in, lean, roastedPork Products1.5 mg9% DV
  11. 11Cured ham slice, bone-in, lean, unheatedPork Products1.5 mg8% DV
  12. 12Pork shoulder, whole, lean, roastedPork Products1.5 mg8% DV
  13. 13Bacon, bakedPork Products1.5 mg8% DV
  14. 14Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products1.5 mg8% DV
  15. 15Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products1.5 mg8% DV
  16. 16Bone-in ham rump, roastedPork Products1.5 mg8% DV
  17. 17Pork shoulder blade roasts, lean and fat, roastedPork Products1.4 mg8% DV
  18. 18Reduced sodium bacon, cookedPork Products1.4 mg8% DV
  19. 19Pork tenderloin, broiledPork Products1.4 mg8% DV
  20. 20Pork spareribs, lean and fat, roastedPork Products1.4 mg8% DV
  21. 21Bone-in ham shank, roastedPork Products1.4 mg8% DV
  22. 22Cured ham slice, bone-in, lean, pan-broiledPork Products1.4 mg8% DV
  23. 23Pork arm picnic, lean, roastedPork Products1.4 mg8% DV
  24. 24Boneless pork ham, roastedPork Products1.4 mg8% DV
  25. 25Roasted low sodium boneless hamPork Products1.4 mg8% DV
  26. 26Pork Boston butt blade steak, lean and fat, broiledPork Products1.4 mg8% DV
  27. 27Cured ham slice, bone-in, lean and fat, unheatedPork Products1.4 mg8% DV
  28. 28Pork country-style ribs, lean, braisedPork Products1.4 mg8% DV
  29. 29Pork tenderloin, lean and fat, broiledPork Products1.4 mg8% DV
  30. 30Cured ham shank, bone-in, lean and fat, roastedPork Products1.4 mg8% DV
  31. 31Cooked low sodium lean and fat pork hamPork Products1.4 mg8% DV
  32. 32Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products1.4 mg8% DV
  33. 33Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products1.3 mg7% DV
  34. 34Bone-in ham, pan-broiledPork Products1.3 mg7% DV
  35. 35Pork country-style ribs, braisedPork Products1.3 mg7% DV
  36. 36Pork shoulder, whole, lean and fat, roastedPork Products1.3 mg7% DV
  37. 37Ground pork, cookedPork Products1.3 mg7% DV
  38. 38Cooked restaurant baconPork Products1.3 mg7% DV
  39. 39Pork petite tender, boneless, lean and fat, broiledPork Products1.3 mg7% DV
  40. 40Bone-in ham, lean, rawPork Products1.2 mg7% DV
  41. 41Pork shoulder, whole, lean, rawPork Products1.2 mg7% DV
  42. 42Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products1.2 mg7% DV
  43. 43Ham, natural juices, shank, bone-in, lean, roastedPork Products1.2 mg7% DV
  44. 44Bone-in ham slice, lean, pan-broiledPork Products1.2 mg7% DV
  45. 45Pork Boston butt steaks, lean, rawPork Products1.2 mg7% DV
  46. 46Pork shoulder arm picnic, lean and fat, roastedPork Products1.2 mg7% DV
  47. 47Ham shank, bone-in, lean, roastedPork Products1.2 mg7% DV
  48. 48Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products1.2 mg6% DV
  49. 49Cured ham slice, bone-in, lean and fat, pan-broiledPork Products1.1 mg6% DV
  50. 50Cured ham slice, bone-in, lean and fat, unheatedPork Products1.1 mg6% DV
  51. 51Pork tenderloin, lean and fat, roastedPork Products1.1 mg6% DV
  52. 52Pork tenderloin, lean, roastedPork Products1.1 mg6% DV
  53. 53Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products1.1 mg6% DV
  54. 54Bacon, microwavedPork Products1.1 mg6% DV
  55. 55Pickled pork hocksPork Products1.1 mg6% DV
  56. 56Ham, water added, rump, bone-in, lean, unheatedPork Products1.1 mg6% DV
  57. 57Pork, fresh, whole loin, lean only, braisedPork Products1.1 mg6% DV
  58. 58Ham, water added, slice, bone-in, lean, pan-broiledPork Products1.1 mg6% DV
  59. 59Pork, fresh, whole ham, lean only, roastedPork Products1.1 mg6% DV
  60. 60Pork Boston butt blade steak, lean and fat, rawPork Products1.1 mg6% DV
  61. 61Cured ham shank, bone-in, lean and fat, roastedPork Products1.1 mg6% DV
  62. 62Country-style pork ham, lean, rawPork Products1.1 mg6% DV
  63. 63Trimmed pork cuts, cookedPork Products1.1 mg6% DV
  64. 64Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products1.1 mg6% DV
  65. 65Hormel Peppercorn Pork TenderloinPork Products1.1 mg6% DV
  66. 66Bone-in ham shank, lean, unheatedPork Products1.1 mg6% DV
  67. 67Bone-in ham slice, lean, unheatedPork Products1.1 mg6% DV
  68. 68Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products1.1 mg6% DV
  69. 69Pork loin, lean, roastedPork Products1.1 mg6% DV
  70. 70Ham slice, bone-in, lean, unheatedPork Products1.1 mg6% DV
  71. 71Cured ham rump, bone-in, lean, unheatedPork Products1.1 mg6% DV
  72. 72Cured pork shoulder, lean, roastedPork Products1.1 mg6% DV
  73. 73Cured ham slice, bone-in, lean and fat, pan-broiledPork Products1.1 mg6% DV
  74. 74Canned extra lean and regular ham, roastedPork Products1.1 mg6% DV
  75. 75Trimmed pork loin and shoulder, lean, cookedPork Products1.1 mg6% DV
  76. 76Pork sirloin chops, bone-in, lean, broiledPork Products1.1 mg6% DV
  77. 77Pork loin, whole, lean and fat, braisedPork Products1.1 mg6% DV
  78. 78Pork shoulder petite tender, rawPork Products1.1 mg6% DV
  79. 79Pork leg sirloin tip roast, braisedPork Products1.1 mg6% DV
  80. 80Bone-in ham rump, lean, unheatedPork Products1.1 mg6% DV
  81. 81Bone-in ham slice, unheatedPork Products1.1 mg6% DV
  82. 82Ham patties, unheatedPork Products1.1 mg6% DV
  83. 83Pork shoulder, whole, lean and fat, rawPork Products1.1 mg6% DV
  84. 84Pork, ground, 96% lean / 4% fat, cooked, crumblesPork Products1.1 mg6% DV
  85. 85Ham, natural juices, rump, bone-in, lean, roastedPork Products1 mg6% DV
  86. 86Pork Boston butt steak, lean, rawPork Products1 mg6% DV
  87. 87Bone-in ham rump, unheatedPork Products1 mg6% DV
  88. 88Pork center rib roasts, bone-in, lean, roastedPork Products1 mg6% DV
  89. 89Pork country-style ribs, bone-in, lean, broiledPork Products1 mg6% DV
  90. 90Bone-in ham shank, unheatedPork Products1 mg6% DV
  91. 91Bone-in ham rump, rawPork Products1 mg6% DV
  92. 92Pork, fresh, whole ham, lean and fat, roastedPork Products1 mg6% DV
  93. 93Pork, fresh, whole ham, lean only, rawPork Products1 mg6% DV
  94. 94Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products1 mg6% DV
  95. 95Hormel Always Tender Teriyaki Pork TenderloinPork Products1 mg6% DV
  96. 96Bone-in ham shank, roastedPork Products1 mg6% DV
  97. 97Boneless extra lean ham steak, unheatedPork Products1 mg6% DV
  98. 98Pork, trimmed, lean, cookedPork Products1 mg6% DV
  99. 99Pork loin roast, boneless, lean, roastedPork Products1 mg6% DV
  100. 100Pork country-style ribs, bone-in, roastedPork Products1 mg6% 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.