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 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. 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. 20Raw Canada goose breast, skinlessPoultry Products5.9 mg33% DV
  21. 21Cooked dovePoultry 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. 35Wild duck breast, meat only, rawPoultry Products4.5 mg25% DV
  36. 36Raw quail meatPoultry Products4.5 mg25% DV
  37. 37Squab, 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. 40Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, 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, with skinPoultry Products2.7 mg15% DV
  70. 70Roasted duck meatPoultry 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, with skinPoultry Products2.4 mg13% DV
  79. 79Raw duck meatPoultry Products2.4 mg13% DV
  80. 80Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin, 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. 85Turkey leg, meat and skin, roastedPoultry Products2.3 mg13% DV
  86. 86Smoked turkey drumstick, cooked, with skin, bone removedPoultry 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. 93Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products2 mg11% DV
  94. 94Whole chicken with giblets and neck, friedPoultry Products2 mg11% DV
  95. 95Turkey, ground, 85% lean, 15% fat, 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. 100Turkey skin, roastedPoultry Products1.8 mg10% 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.