Foods high in iron

Pork Boston butt steaks, lean, braised tops the list with 1.6 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 Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)1.6 mg9% DV
  2. 2Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)1.6 mg9% DV
  3. 3Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)1.5 mg9% DV
  4. 4Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)1.5 mg8% DV
  5. 5Pork Boston butt steak, braisedPork Products · 3 oz (85 g)1.5 mg8% DV
  6. 6Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.4 mg8% DV
  7. 7Pickled pork hocksPork Products · 3 oz (117 g)1.3 mg7% DV
  8. 8Ham, water added, shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.3 mg7% DV
  9. 9Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  10. 10Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)1.3 mg7% DV
  11. 11Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)1.3 mg7% DV
  12. 12Cured ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)1.3 mg7% DV
  13. 13Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  14. 14Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  15. 15Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)1.3 mg7% DV
  16. 16Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)1.2 mg7% DV
  17. 17Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  18. 18Pork tenderloin, broiledPork Products · 3 oz (85 g)1.2 mg7% DV
  19. 19Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  20. 20Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)1.2 mg7% DV
  21. 21Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.2 mg7% DV
  22. 22Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  23. 23Boneless pork ham, roastedPork Products · 3 oz (85 g)1.2 mg7% DV
  24. 24Roasted low sodium boneless hamPork Products · 3 oz, boneless (85 g)1.2 mg7% DV
  25. 25Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)1.2 mg7% DV
  26. 26Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (85 g)1.2 mg7% DV
  27. 27Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)1.2 mg7% DV
  28. 28Pork tenderloin, lean and fat, broiledPork Products · 3 oz (85 g)1.2 mg7% DV
  29. 29Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)1.2 mg6% DV
  30. 30Cooked low sodium lean and fat pork hamPork Products · 3 oz, boneless (85 g)1.2 mg6% DV
  31. 31Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)1.2 mg6% DV
  32. 32Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products · 3 oz (85 g)1.1 mg6% DV
  33. 33Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)1.1 mg6% DV
  34. 34Pork country-style ribs, braisedPork Products · 3 oz (85 g)1.1 mg6% DV
  35. 35Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)1.1 mg6% DV
  36. 36Ground pork, cookedPork Products · 3 oz (85 g)1.1 mg6% DV
  37. 37Pork petite tender, boneless, lean and fat, broiledPork Products · 3 oz (85 g)1.1 mg6% DV
  38. 38Bone-in ham, lean, rawPork Products · 3 oz (3 oz) (85 g)1 mg6% DV
  39. 39Pork shoulder, whole, lean, rawPork Products · 3 oz (85 g)1 mg6% DV
  40. 40Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)1 mg6% DV
  41. 41Ham, natural juices, shank, bone-in, lean, roastedPork Products · 3 oz (85 g)1 mg6% DV
  42. 42Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)1 mg6% DV
  43. 43Pork Boston butt steaks, lean, rawPork Products · 3 oz (85 g)1 mg6% DV
  44. 44Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)1 mg6% DV
  45. 45Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.99 mg6% DV
  46. 46Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.99 mg5% DV
  47. 47Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.98 mg5% DV
  48. 48Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (3 oz) (85 g)0.98 mg5% DV
  49. 49Pork tenderloin, lean and fat, roastedPork Products · 3 oz (85 g)0.98 mg5% DV
  50. 50Pork tenderloin, lean, roastedPork Products · 3 oz (85 g)0.98 mg5% DV
  51. 51Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 3 oz (85 g)0.98 mg5% DV
  52. 52Ham, water added, rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.96 mg5% DV
  53. 53Pork, fresh, whole loin, lean only, braisedPork Products · 3 oz (85 g)0.96 mg5% DV
  54. 54Ham, water added, slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.95 mg5% DV
  55. 55Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)0.95 mg5% DV
  56. 56Pork Boston butt blade steak, lean and fat, rawPork Products · 3 oz (85 g)0.95 mg5% DV
  57. 57Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.94 mg5% DV
  58. 58Country-style pork ham, lean, rawPork Products · 3 oz (85 g)0.94 mg5% DV
  59. 59Trimmed pork cuts, cookedPork Products · 3 oz (85 g)0.94 mg5% DV
  60. 60Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.94 mg5% DV
  61. 61Hormel Peppercorn Pork TenderloinPork Products · 3 oz (85 g)0.94 mg5% DV
  62. 62Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)0.94 mg5% DV
  63. 63Bone-in ham slice, lean, unheatedPork Products · 3 oz (85 g)0.94 mg5% DV
  64. 64Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)0.94 mg5% DV
  65. 65Pork loin, lean, roastedPork Products · 3 oz (85 g)0.93 mg5% DV
  66. 66Ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.92 mg5% DV
  67. 67Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.92 mg5% DV
  68. 68Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)0.92 mg5% DV
  69. 69Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.91 mg5% DV
  70. 70Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)0.91 mg5% DV
  71. 71Trimmed pork loin and shoulder, lean, cookedPork Products · 3 oz (85 g)0.91 mg5% DV
  72. 72Pork sirloin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)0.91 mg5% DV
  73. 73Pork loin, whole, lean and fat, braisedPork Products · 3 oz (85 g)0.91 mg5% DV
  74. 74Pork shoulder petite tender, rawPork Products · 3 oz (85 g)0.91 mg5% DV
  75. 75Pork leg sirloin tip roast, braisedPork Products · 3 oz (85 g)0.9 mg5% DV
  76. 76Bone-in ham rump, lean, unheatedPork Products · 3 oz (85 g)0.89 mg5% DV
  77. 77Bone-in ham slice, unheatedPork Products · 3 oz (85 g)0.89 mg5% DV
  78. 78Ham patties, unheatedPork Products · 3 oz (85 g)0.89 mg5% DV
  79. 79Pork shoulder, whole, lean and fat, rawPork Products · 3 oz (85 g)0.89 mg5% DV
  80. 80Pork, ground, 96% lean / 4% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)0.89 mg5% DV
  81. 81Ham, natural juices, rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.88 mg5% DV
  82. 82Pork Boston butt steak, lean, rawPork Products · 3 oz (85 g)0.88 mg5% DV
  83. 83Bone-in ham rump, unheatedPork Products · 3 oz (85 g)0.87 mg5% DV
  84. 84Pork center rib roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)0.87 mg5% DV
  85. 85Pork country-style ribs, bone-in, lean, broiledPork Products · 3 oz (85 g)0.87 mg5% DV
  86. 86Bone-in ham shank, unheatedPork Products · 3 oz shank (85 g)0.86 mg5% DV
  87. 87Bone-in ham rump, rawPork Products · 3 oz (85 g)0.86 mg5% DV
  88. 88Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)0.86 mg5% DV
  89. 89Pork, fresh, whole ham, lean only, rawPork Products · 3 oz (85 g)0.86 mg5% DV
  90. 90Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)0.86 mg5% DV
  91. 91Hormel Always Tender Teriyaki Pork TenderloinPork Products · 3 oz (85 g)0.85 mg5% DV
  92. 92Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.85 mg5% DV
  93. 93Boneless extra lean ham steak, unheatedPork Products · 3 oz (85 g)0.85 mg5% DV
  94. 94Pork, trimmed, lean, cookedPork Products · 3 oz (85 g)0.85 mg5% DV
  95. 95Pork loin roast, boneless, lean, roastedPork Products · 3 oz (85 g)0.85 mg5% DV
  96. 96Pork country-style ribs, bone-in, roastedPork Products · 3 oz (85 g)0.85 mg5% DV
  97. 97Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.84 mg5% DV
  98. 98Cured ham shank, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.84 mg5% DV
  99. 99Bone-in center loin chops, lean, pan-friedPork Products · 3 oz (85 g)0.84 mg5% DV
  100. 100Boneless pork center rib chops, lean, braisedPork Products · 3 oz (85 g)0.84 mg5% DV

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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.