Foods high in iron

Raw goose liver tops the list with 23 mg per 100 calories. 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.

1. 1Raw goose liverPoultry Products23 mg
2. 2Domestic duck liver, rawPoultry Products22.4 mg
3. 3Chicken liver, rawPoultry Products7.6 mg
4. 4Chicken liver, pan-friedPoultry Products7.5 mg
5. 5Turkey liver, rawPoultry Products7 mg
6. 6Chicken liver, simmeredPoultry Products7 mg
7. 7Emu flat fillet, rawPoultry Products4.9 mg
8. 8Chicken heart, simmeredPoultry Products4.9 mg
9. 9Emu inside drum, rawPoultry Products4.8 mg
10. 10Capon giblets, rawPoultry Products4.8 mg
11. 11Turkey giblets, rawPoultry Products4.8 mg
12. 12Chicken giblets, rawPoultry Products4.7 mg
13. 13Emu inside drum, broiledPoultry Products4.7 mg
14. 14Simmered chicken gibletsPoultry Products4.5 mg
15. 15Raw Canada goose breast, skinlessPoultry Products4.4 mg
16. 16Emu full rump, rawPoultry Products4.4 mg
17. 17Emu fan fillet, rawPoultry Products4.4 mg
18. 18Emu outside drum, rawPoultry Products4.4 mg
19. 19Raw roasting chicken gibletsPoultry Products4.3 mg
20. 20Capon giblets, cooked, simmeredPoultry Products4.1 mg
21. 21Emu full rump, broiledPoultry Products4.1 mg
22. 22Turkey heart, cooked, simmeredPoultry Products4 mg
23. 23Ostrich tenderloin, rawPoultry Products4 mg
24. 24Emu oyster, rawPoultry Products3.9 mg
25. 25Raw chicken heartsPoultry Products3.9 mg
26. 26Ostrich fan, rawPoultry Products3.7 mg
27. 27Chicken giblets, friedPoultry Products3.7 mg
28. 28Simmered roasting chicken gibletsPoultry Products3.7 mg
29. 29Wild duck breast, meat only, rawPoultry Products3.7 mg
30. 30Raw stewing chicken gibletsPoultry Products3.5 mg
31. 31Raw quail meatPoultry Products3.4 mg
32. 32Emu top loin, broiledPoultry Products3.3 mg
33. 33Simmered stewing chicken gibletsPoultry Products3.3 mg
34. 34Ostrich inside strip, rawPoultry Products3.3 mg
35. 35Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiledPoultry Products3.2 mg
36. 36Squab, meat only, rawPoultry Products3.2 mg
37. 37Ostrich oyster, rawPoultry Products3.1 mg
38. 38Ostrich oyster, cookedPoultry Products3.1 mg
39. 39Ostrich outside strip, rawPoultry Products3.1 mg
40. 40Ground emu, pan-broiledPoultry Products3.1 mg
41. 41Ostrich round, rawPoultry Products3.1 mg
42. 42Ground emu, rawPoultry Products3 mg
43. 43Emu fan fillet, broiledPoultry Products3 mg
44. 44Ostrich inside strip, cookedPoultry Products2.9 mg
45. 45Cooked dovePoultry Products2.8 mg
46. 46Ostrich outside strip, cookedPoultry Products2.8 mg
47. 47Raw chicken gizzardsPoultry Products2.6 mg
48. 48Turkey heart, rawPoultry Products2.6 mg
49. 49Ostrich top loin, rawPoultry Products2.6 mg
50. 50Ostrich tip trimmed, rawPoultry Products2.5 mg
51. 51Turkey gizzard, rawPoultry Products2.5 mg
52. 52Turkey gizzard, cooked, simmeredPoultry Products2.4 mg
53. 53Ostrich outside leg, rawPoultry Products2.3 mg
54. 54Ostrich inside leg, cookedPoultry Products2.2 mg
55. 55Ostrich top loin, cookedPoultry Products2.1 mg
56. 56Ostrich inside leg, rawPoultry Products2.1 mg
57. 57Simmered chicken gizzardsPoultry Products2.1 mg
58. 58Raw quail, with skinPoultry Products2.1 mg
59. 59Wild duck, meat and skin, rawPoultry Products2 mg
60. 60Ground ostrich, pan-broiledPoultry Products2 mg
61. 61Turkey giblets, simmeredPoultry Products2 mg
62. 62Cooked quailPoultry Products2 mg
63. 63Ostrich tip trimmed, cookedPoultry Products1.9 mg
64. 64Raw quail breast, meat onlyPoultry Products1.9 mg
65. 65Raw duck meatPoultry Products1.8 mg
66. 66Ground ostrich, rawPoultry Products1.8 mg
67. 67Boneless turkey roast, frozen, seasoned, rawPoultry Products1.8 mg
68. 68Squab, light meat without skin, rawPoultry Products1.7 mg
69. 69White Pekin duck breast, boneless, meat and skin, roastedPoultry Products1.6 mg
70. 70Raw goose meatPoultry Products1.6 mg
71. 71Chicken neck, meat only, simmeredPoultry Products1.5 mg
72. 72Turkey and gravy, frozenPoultry Products1.4 mg
73. 73Roasted duck meatPoultry Products1.3 mg
74. 74Chicken neck, meat only, rawPoultry Products1.3 mg
75. 75Raw pheasant leg meatPoultry Products1.3 mg
76. 76Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braisedPoultry Products1.3 mg
77. 77Diced turkey, light and dark meat, seasonedPoultry Products1.3 mg
78. 78Chicken neck, meat only, friedPoultry Products1.3 mg
79. 79Raw turkey thigh, meat onlyPoultry Products1.2 mg
80. 80Roasted goose meatPoultry Products1.2 mg
81. 81Squab, raw, meat and skinPoultry Products1.2 mg
82. 82Turkey leg, meat and skin, rawPoultry Products1.2 mg
83. 83Smoked goose liver pâté, cannedPoultry Products1.2 mg
84. 84Smoked turkey drumstick, cooked, with skin, bone removedPoultry Products1.1 mg
85. 85Frozen chicken wings, glazed, barbecue flavoredPoultry Products1.1 mg
86. 86Turkey, meat and skin, roastedPoultry Products1.1 mg
87. 87Turkey leg, meat and skin, roastedPoultry Products1.1 mg
88. 88Chicken wing, frozen, glazed, barbecue, heatedPoultry Products1.1 mg
89. 89Canned turkey, meat only, with brothPoultry Products1.1 mg
90. 90Smoked turkey, cooked, skin and bone removedPoultry Products1.1 mg
91. 91Raw roasting chicken dark meatPoultry Products1 mg
92. 92Raw turkey drumstick, meat onlyPoultry Products1 mg
93. 93Roasted turkey thigh, meat onlyPoultry Products1 mg
94. 94Turkey thigh, meat only, rawPoultry Products0.96 mg
95. 95Turkey dark meat, meat only, rawPoultry Products0.96 mg
96. 96Pre-basted turkey thigh, meat and skin, roastedPoultry Products0.96 mg
97. 97White Pekin duck leg, meat and skin, roastedPoultry Products0.96 mg
98. 98Canned chicken, meat only, with brothPoultry Products0.96 mg
99. 99Turkey liver, cooked, simmeredPoultry Products0.95 mg
100. 100Chicken neck, meat and skin, simmeredPoultry Products0.93 mg

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.