Foods high in iron

Pork leg cap steak, boneless, lean and fat, raw tops the list with 1.9 mg per serving. 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 leg cap steak, boneless, lean and fat, rawPork Products · 1 piece (231 g)1.9 mg11% DV
  2. 2Pork Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)1.6 mg9% DV
  3. 3Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)1.6 mg9% DV
  4. 4Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)1.5 mg9% DV
  5. 5Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)1.5 mg8% DV
  6. 6Pork Boston butt steak, braisedPork Products · 3 oz (85 g)1.5 mg8% DV
  7. 7Pork country-style ribs, bone-in, roastedPork Products · 1 rack (138 g)1.4 mg8% DV
  8. 8Pork Boston butt steaks, lean, rawPork Products · 4 oz (113 g)1.4 mg8% DV
  9. 9Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)1.4 mg8% DV
  10. 10Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.4 mg8% DV
  11. 11Pickled pork hocksPork Products · 3 oz (117 g)1.3 mg7% DV
  12. 12Ham, water added, shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.3 mg7% DV
  13. 13Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  14. 14Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)1.3 mg7% DV
  15. 15Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.3 mg7% DV
  16. 16Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)1.3 mg7% DV
  17. 17Cured ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)1.3 mg7% DV
  18. 18Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  19. 19Bacon, bakedPork Products · 3 oz (85 g)1.3 mg7% DV
  20. 20Pork Boston butt blade steak, lean and fat, rawPork Products · 4 oz (113 g)1.3 mg7% DV
  21. 21Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  22. 22Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  23. 23Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)1.2 mg7% DV
  24. 24Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  25. 25Hormel Peppercorn Pork TenderloinPork Products · 4 oz (112 g)1.2 mg7% DV
  26. 26Pork top loin chops, boneless, lean, braisedPork Products · 1 chop (135 g)1.2 mg7% DV
  27. 27Reduced sodium bacon, cookedPork Products · 3 oz (85 g)1.2 mg7% DV
  28. 28Pork tenderloin, broiledPork Products · 3 oz (85 g)1.2 mg7% DV
  29. 29Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  30. 30Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)1.2 mg7% DV
  31. 31Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.2 mg7% DV
  32. 32Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  33. 33Boneless pork ham, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  34. 34Roasted low sodium boneless hamPork Products · 3 oz, boneless (85 g)1.2 mg7% DV
  35. 35Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)1.2 mg7% DV
  36. 36Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)1.2 mg7% DV
  37. 37Pork shoulder, whole, lean and fat, rawPork Products · 4 oz (113 g)1.2 mg7% DV
  38. 38Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (85 g)1.2 mg7% DV
  39. 39Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)1.2 mg7% DV
  40. 40Pork tenderloin, lean and fat, broiledPork Products · 3 oz (85 g)1.2 mg7% DV
  41. 41Pork Boston butt steak, lean, rawPork Products · 4 oz (113 g)1.2 mg7% DV
  42. 42Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)1.2 mg6% DV
  43. 43Cooked low sodium lean and fat pork hamPork Products · 3 oz, boneless (85 g)1.2 mg6% DV
  44. 44Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)1.2 mg6% DV
  45. 45Pork petite tender, boneless, lean and fat, broiledPork Products · 1 piece (92 g)1.1 mg6% DV
  46. 46Pork, fresh, whole ham, lean only, rawPork Products · 4 oz (113 g)1.1 mg6% DV
  47. 47Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products · 3 oz (85 g)1.1 mg6% DV
  48. 48Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.1 mg6% DV
  49. 49Pork country-style ribs, braisedPork Products · 3 oz (85 g)1.1 mg6% DV
  50. 50Pork shoulder petite tender, rawPork Products · 1 piece (105 g)1.1 mg6% DV
  51. 51Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)1.1 mg6% DV
  52. 52Hormel Always Tender Teriyaki Pork TenderloinPork Products · 4 oz (112 g)1.1 mg6% DV
  53. 53Pork tenderloin, lean, rawPork Products · 4 oz (113 g)1.1 mg6% DV
  54. 54Ground pork, cookedPork Products · 3 oz (85 g)1.1 mg6% DV
  55. 55Pork tenderloin, rawPork Products · 4 oz (113 g)1.1 mg6% DV
  56. 56Pork Boston butt steak, rawPork Products · 4 oz (113 g)1.1 mg6% DV
  57. 57Bone-in ham, lean, rawPork Products · 3 oz (3 oz) (85 g)1 mg6% DV
  58. 58Pork tenderloin, rawPork Products · 4 oz (113 g)1 mg6% DV
  59. 59Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)1 mg6% DV
  60. 60Pork tenderloin, lean and fat, with solution, rawPork Products · 4 oz (113 g)1 mg6% DV
  61. 61Pork spareribs, lean and fat, rawPork Products · 4 oz (113 g)1 mg6% DV
  62. 62Ham, natural juices, shank, bone-in, lean, roastedPork Products · 1 serving (3 oz) (85 g)1 mg6% DV
  63. 63Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1 mg6% DV
  64. 64Pork country-style ribs, lean, rawPork Products · 4 oz (113 g)1 mg6% DV
  65. 65Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)1 mg6% DV
  66. 66Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.99 mg6% DV
  67. 67Pork, ground, 84% lean / 16% fat, rawPork Products · 4 oz (113 g)0.99 mg6% DV
  68. 68Whole ham, lean and fat, unheatedPork Products · 1 cup (140 g)0.99 mg6% DV
  69. 69Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.99 mg5% DV
  70. 70Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.98 mg5% DV
  71. 71Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (3 oz) (85 g)0.98 mg5% DV
  72. 72Pork tenderloin, lean and fat, roastedPork Products · 3 oz (85 g)0.98 mg5% DV
  73. 73Pork tenderloin, lean, roastedPork Products · 3 oz (85 g)0.98 mg5% DV
  74. 74Pork, ground, 96% lean / 4% fat, rawPork Products · 4 oz (113 g)0.97 mg5% DV
  75. 75Ham, water added, rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.96 mg5% DV
  76. 76Pork, fresh, whole ham, lean and fat, rawPork Products · 4 oz (113 g)0.96 mg5% DV
  77. 77Pork country-style ribs, rawPork Products · 4 oz (113 g)0.96 mg5% DV
  78. 78Pork loin sirloin chop, bone-in, lean, rawPork Products · 4 oz (113 g)0.96 mg5% DV
  79. 79Pork, fresh, whole loin, lean only, braisedPork Products · 3 oz (85 g)0.96 mg5% DV
  80. 80Ham, water added, slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.95 mg5% DV
  81. 81Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)0.95 mg5% DV
  82. 82Pork back ribs, rawPork Products · 4 oz (113 g)0.95 mg5% DV
  83. 83Pork, fresh, whole loin, lean only, rawPork Products · 4 oz (113 g)0.95 mg5% DV
  84. 84Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.94 mg5% DV
  85. 85Trimmed pork cuts, cookedPork Products · 3 oz (85 g)0.94 mg5% DV
  86. 86Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.94 mg5% DV
  87. 87Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)0.94 mg5% DV
  88. 88Bone-in ham slice, lean, unheatedPork Products · 3 oz (85 g)0.94 mg5% DV
  89. 89Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)0.94 mg5% DV
  90. 90Pork, fresh, retail cuts, lean only, rawPork Products · 4 oz (113 g)0.93 mg5% DV
  91. 91Pork sirloin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)0.93 mg5% DV
  92. 92Pork loin, lean, roastedPork Products · 3 oz (85 g)0.93 mg5% DV
  93. 93Ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.92 mg5% DV
  94. 94Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.92 mg5% DV
  95. 95Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)0.92 mg5% DV
  96. 96Pork top loin chops, boneless, lean, broiledPork Products · 1 chop (145 g)0.91 mg5% DV
  97. 97Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.91 mg5% DV
  98. 98Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)0.91 mg5% DV
  99. 99Trimmed pork loin and shoulder, lean, cookedPork Products · 3 oz (85 g)0.91 mg5% DV
  100. 100Pork sirloin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)0.91 mg5% 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.