Foods high in iron

Domestic duck liver, raw tops the list with 30.5 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.

1. 1Domestic duck liver, rawPoultry Products30.5 mg170% DV
2. 2Raw goose liverPoultry Products30.5 mg170% DV
3. 3Chicken liver, pan-friedPoultry Products12.9 mg72% DV
4. 4Chicken liver, simmeredPoultry Products11.6 mg65% DV
5. 5Chicken giblets, friedPoultry Products10.3 mg57% DV
6. 6Chicken heart, simmeredPoultry Products9 mg50% DV
7. 7Chicken liver, rawPoultry Products9 mg50% DV
8. 8Turkey liver, rawPoultry Products8.9 mg50% DV
9. 9Emu inside drum, broiledPoultry Products7.3 mg40% DV
10. 10Simmered chicken gibletsPoultry Products7 mg39% DV
11. 11Turkey heart, cooked, simmeredPoultry Products7 mg39% DV
12. 12Emu full rump, broiledPoultry Products6.9 mg38% DV
13. 13Capon giblets, cooked, simmeredPoultry Products6.8 mg38% DV
14. 14Simmered stewing chicken gibletsPoultry Products6.4 mg36% DV
15. 15Capon giblets, rawPoultry Products6.3 mg35% DV
16. 16Simmered roasting chicken gibletsPoultry Products6.1 mg34% DV
17. 17Raw chicken heartsPoultry Products6 mg33% DV
18. 18Raw stewing chicken gibletsPoultry Products5.9 mg33% DV
19. 19Turkey giblets, rawPoultry Products5.9 mg33% DV
20. 20Cooked dovePoultry Products5.9 mg33% DV
21. 21Raw Canada goose breast, skinlessPoultry Products5.9 mg33% DV
22. 22Chicken giblets, rawPoultry Products5.9 mg33% DV
23. 23Emu oyster, rawPoultry Products5.5 mg31% DV
24. 24Smoked goose liver pâté, cannedPoultry Products5.5 mg31% DV
25. 25Raw roasting chicken gibletsPoultry Products5.4 mg30% DV
26. 26Emu inside drum, rawPoultry Products5.2 mg29% DV
27. 27Emu top loin, broiledPoultry Products5.1 mg28% DV
28. 28Ground emu, pan-broiledPoultry Products5 mg28% DV
29. 29Emu flat fillet, rawPoultry Products5 mg28% DV
30. 30Emu full rump, rawPoultry Products5 mg28% DV
31. 31Ostrich oyster, cookedPoultry Products4.9 mg27% DV
32. 32Ostrich tenderloin, rawPoultry Products4.9 mg27% DV
33. 33Ostrich inside strip, cookedPoultry Products4.8 mg27% DV
34. 34Emu fan fillet, broiledPoultry Products4.6 mg25% DV
35. 35Raw quail meatPoultry Products4.5 mg25% DV
36. 36Squab, meat only, rawPoultry Products4.5 mg25% DV
37. 37Wild duck breast, meat only, rawPoultry Products4.5 mg25% DV
38. 38Emu fan fillet, rawPoultry Products4.5 mg25% DV
39. 39Emu outside drum, rawPoultry Products4.5 mg25% DV
40. 40White Pekin duck breast, boneless, meat only, broiledPoultry Products4.5 mg25% DV
41. 41Cooked quailPoultry Products4.4 mg25% DV
42. 42Ostrich fan, rawPoultry Products4.4 mg24% DV
43. 43Ostrich outside strip, cookedPoultry Products4.3 mg24% DV
44. 44Ostrich inside strip, rawPoultry Products4.2 mg23% DV
45. 45Wild duck, meat and skin, rawPoultry Products4.2 mg23% DV
46. 46Ground emu, rawPoultry Products4 mg22% DV
47. 47Raw quail, with skinPoultry Products4 mg22% DV
48. 48Ostrich oyster, rawPoultry Products3.9 mg21% DV
49. 49Turkey heart, rawPoultry Products3.7 mg21% DV
50. 50Ostrich outside strip, rawPoultry Products3.7 mg21% DV
51. 51Turkey gizzard, cooked, simmeredPoultry Products3.7 mg20% DV
52. 52Ostrich round, rawPoultry Products3.5 mg20% DV
53. 53Squab, raw, meat and skinPoultry Products3.5 mg20% DV
54. 54Ground ostrich, pan-broiledPoultry Products3.4 mg19% DV
55. 55Turkey giblets, simmeredPoultry Products3.4 mg19% DV
56. 56Ostrich top loin, cookedPoultry Products3.3 mg18% DV
57. 57White Pekin duck breast, boneless, meat and skin, roastedPoultry Products3.3 mg18% DV
58. 58Simmered chicken gizzardsPoultry Products3.2 mg18% DV
59. 59Ostrich top loin, rawPoultry Products3.1 mg17% DV
60. 60Ostrich inside leg, cookedPoultry Products3.1 mg17% DV
61. 61Chicken neck, meat only, friedPoultry Products3 mg17% DV
62. 62Ground ostrich, rawPoultry Products2.9 mg16% DV
63. 63Roasted goose meatPoultry Products2.9 mg16% DV
64. 64Ostrich tip trimmed, rawPoultry Products2.9 mg16% DV
65. 65Roasted goose, with skinPoultry Products2.8 mg16% DV
66. 66Ostrich tip trimmed, cookedPoultry Products2.8 mg16% DV
67. 67Turkey gizzard, rawPoultry Products2.8 mg15% DV
68. 68Chicken wing, frozen, glazed, barbecue, heatedPoultry Products2.7 mg15% DV
69. 69Roasted duck meatPoultry Products2.7 mg15% DV
70. 70Roasted duck, with skinPoultry Products2.7 mg15% DV
71. 71Ostrich outside leg, rawPoultry Products2.6 mg15% DV
72. 72Chicken neck, meat only, simmeredPoultry Products2.6 mg15% DV
73. 73Raw goose meatPoultry Products2.6 mg14% DV
74. 74Domestic goose, meat and skin, rawPoultry Products2.5 mg14% DV
75. 75Raw chicken gizzardsPoultry Products2.5 mg14% DV
76. 76Chicken neck, meat and skin, fried in flourPoultry Products2.4 mg13% DV
77. 77Frozen chicken wings, glazed, barbecue flavoredPoultry Products2.4 mg13% DV
78. 78Raw duck meatPoultry Products2.4 mg13% DV
79. 79Raw duck, with skinPoultry Products2.4 mg13% DV
80. 80White Pekin duck leg, meat only, braisedPoultry Products2.3 mg13% DV
81. 81Raw quail breast, meat onlyPoultry Products2.3 mg13% DV
82. 82Squab, light meat without skin, rawPoultry Products2.3 mg13% DV
83. 83Chicken neck, meat and skin, simmeredPoultry Products2.3 mg13% DV
84. 84Ostrich inside leg, rawPoultry Products2.3 mg13% DV
85. 85Smoked turkey drumstick, cooked, with skin, bone removedPoultry Products2.3 mg13% DV
86. 86Turkey leg, meat and skin, roastedPoultry Products2.3 mg13% DV
87. 87Breaded turkey sticks, friedPoultry Products2.2 mg12% DV
88. 88Turkey back, meat and skin, roastedPoultry Products2.2 mg12% DV
89. 89Chicken neck, meat and skin, fried in batterPoultry Products2.1 mg12% DV
90. 90Boneless turkey roast, frozen, seasoned, rawPoultry Products2.1 mg12% DV
91. 91White Pekin duck leg, meat and skin, roastedPoultry Products2.1 mg12% DV
92. 92Chicken neck, meat only, rawPoultry Products2.1 mg11% DV
93. 93Ground turkey, 85% lean, broiled pattiesPoultry Products2 mg11% DV
94. 94Whole chicken with giblets and neck, friedPoultry Products2 mg11% DV
95. 95Ground turkey, 85% lean, pan-broiled crumblesPoultry Products2 mg11% DV
96. 96Frozen glazed BBQ chicken wings, heatedPoultry Products2 mg11% DV
97. 97Turkey, meat and skin, roastedPoultry Products1.9 mg11% DV
98. 98Chicken neck, meat and skin, rawPoultry Products1.9 mg11% DV
99. 99Canned turkey, meat only, with brothPoultry Products1.9 mg10% DV
100. 100Diced turkey, light and dark meat, seasonedPoultry Products1.8 mg10% DV

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.