Foods high in iron

Raw goose liver tops the list with 28.7 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. 1Raw goose liverPoultry Products · 1 liver (94 g)28.7 mg159% DV
  2. 2Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)15 mg83% DV
  3. 3Domestic duck liver, rawPoultry Products · 1 liver (44 g)13.4 mg75% DV
  4. 4Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)13.1 mg73% DV
  5. 5Chicken liver, pan-friedPoultry Products · 3 oz (85 g)10.9 mg61% DV
  6. 6Chicken liver, rawPoultry Products · 4 oz (113 g)10.2 mg56% DV
  7. 7Turkey liver, rawPoultry Products · 4 oz (113 g)10.1 mg56% DV
  8. 8Chicken liver, simmeredPoultry Products · 3 oz (85 g)9.9 mg55% DV
  9. 9Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)9.9 mg55% DV
  10. 10Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)9.3 mg52% DV
  11. 11Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)8.8 mg49% DV
  12. 12Cooked dovePoultry Products · 1 cup, chopped or diced (140 g)8.3 mg46% DV
  13. 13Squab, meat only, rawPoultry Products · 1 squab (168 g)7.6 mg42% DV
  14. 14Capon giblets, rawPoultry Products · 1 giblets (115 g)7.2 mg40% DV
  15. 15Squab, raw, meat and skinPoultry Products · 1 squab (199 g)7 mg39% DV
  16. 16Turkey giblets, rawPoultry Products · 4 oz (113 g)6.7 mg37% DV
  17. 17Emu inside drum, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)6.2 mg34% DV
  18. 18Simmered chicken gibletsPoultry Products · 3 oz (85 g)6 mg33% DV
  19. 19Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)5.9 mg33% DV
  20. 20Emu full rump, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)5.9 mg33% DV
  21. 21Raw Canada goose breast, skinlessPoultry Products · 3 oz (85 g)5 mg28% DV
  22. 22Ground emu, rawPoultry Products · 1 patty (117 g)4.7 mg26% DV
  23. 23Emu oyster, rawPoultry Products · 3 oz (85 g)4.7 mg26% DV
  24. 24Simmered chicken gizzardsPoultry Products · 1 cup chopped or dice (145 g)4.6 mg26% DV
  25. 25Emu inside drum, rawPoultry Products · 3 oz (85 g)4.4 mg25% DV
  26. 26Raw quail, with skinPoultry Products · 1 quail (109 g)4.3 mg24% DV
  27. 27Emu top loin, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)4.3 mg24% DV
  28. 28Ground emu, pan-broiledPoultry Products · 1 serving ( 3 oz ) (85 g)4.3 mg24% DV
  29. 29Emu flat fillet, rawPoultry Products · 3 oz (85 g)4.3 mg24% DV
  30. 30Emu full rump, rawPoultry Products · 3 oz (85 g)4.2 mg23% DV
  31. 31Ostrich oyster, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4.2 mg23% DV
  32. 32Raw quail meatPoultry Products · 1 quail (92 g)4.1 mg23% DV
  33. 33Ostrich tenderloin, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)4.1 mg23% DV
  34. 34Roasted goose meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook goose) (143 g)4.1 mg23% DV
  35. 35Ostrich inside strip, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4.1 mg23% DV
  36. 36Roasted goose, with skinPoultry Products · 1 cup, chopped or diced (140 g)4 mg22% DV
  37. 37Mechanically deboned poultry, without skin, rawPoultry Products · 0.5 lb (227 g)3.9 mg22% DV
  38. 38Emu fan fillet, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)3.9 mg22% DV
  39. 39Emu fan fillet, rawPoultry Products · 1 serving ( 3 oz ) (85 g)3.8 mg21% DV
  40. 40Emu outside drum, rawPoultry Products · 3 oz (85 g)3.8 mg21% DV
  41. 41White Pekin duck breast, boneless, meat only, broiledPoultry Products · 3 oz (85 g)3.8 mg21% DV
  42. 42Roasted duck meatPoultry Products · 1 cup, chopped or diced (140 g)3.8 mg21% DV
  43. 43Roasted duck, with skinPoultry Products · 1 cup, chopped or diced (140 g)3.8 mg21% DV
  44. 44Ostrich fan, rawPoultry Products · 1 serving ( cooked from 4oz raw) (85 g)3.7 mg21% DV
  45. 45Ostrich outside strip, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)3.7 mg20% DV
  46. 46Mechanically deboned turkey, rawPoultry Products · 0.5 lb (227 g)3.7 mg20% DV
  47. 47Ostrich inside strip, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.6 mg20% DV
  48. 48Mechanically deboned poultry, with skin, rawPoultry Products · 0.5 lb (227 g)3.6 mg20% DV
  49. 49Wild duck, meat and skin, rawPoultry Products · 3 oz (85 g)3.5 mg20% DV
  50. 50Wild duck breast, meat only, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook duck) (73 g)3.3 mg18% DV
  51. 51Raw duck meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook duck) (137 g)3.3 mg18% DV
  52. 52Ostrich oyster, rawPoultry Products · 1 serving ( cooked from 4 oz raw) (85 g)3.3 mg18% DV
  53. 53Ground ostrich, rawPoultry Products · 1 patty (109 g)3.2 mg18% DV
  54. 54Turkey gizzard, rawPoultry Products · 4 oz (113 g)3.1 mg17% DV
  55. 55Ostrich outside strip, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.1 mg17% DV
  56. 56Turkey gizzard, cooked, simmeredPoultry Products · 3 oz (85 g)3.1 mg17% DV
  57. 57Turkey back, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)3.1 mg17% DV
  58. 58Ostrich round, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3 mg17% DV
  59. 59Ground ostrich, pan-broiledPoultry Products · 1 serving ( 3 oz ) (85 g)2.9 mg16% DV
  60. 60Turkey giblets, simmeredPoultry Products · 3 oz (85 g)2.9 mg16% DV
  61. 61Raw chicken gizzardsPoultry Products · 4 oz (113 g)2.8 mg16% DV
  62. 62Ostrich top loin, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)2.8 mg16% DV
  63. 63White Pekin duck breast, boneless, meat and skin, roastedPoultry Products · 3 oz (85 g)2.8 mg15% DV
  64. 64Mechanically deboned poultry, from hens, rawPoultry Products · 0.5 lb (227 g)2.8 mg15% DV
  65. 65Ostrich top loin, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)2.7 mg15% DV
  66. 66Ostrich inside leg, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)2.7 mg15% DV
  67. 67Ostrich tip trimmed, rawPoultry Products · 1 serving ( cooked from 4 oz raw) (85 g)2.4 mg14% DV
  68. 6893% lean ground turkey, pan-broiledPoultry Products · 1 paired cooked w crumbles (155 g)2.4 mg13% DV
  69. 69Ostrich tip trimmed, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)2.4 mg13% DV
  70. 70Squab, light meat without skin, rawPoultry Products · 1 breast, bone removed (101 g)2.3 mg13% DV
  71. 71Stewed stewing chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)2.3 mg13% DV
  72. 72Ostrich outside leg, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)2.3 mg13% DV
  73. 73Chicken neck, meat only, simmeredPoultry Products · 3 oz (85 g)2.2 mg12% DV
  74. 74Raw goose meatPoultry Products · 3 oz (85 g)2.2 mg12% DV
  75. 75Domestic goose, meat and skin, rawPoultry Products · 3 oz (85 g)2.1 mg12% DV
  76. 76Chicken dark meat, friedPoultry Products · 1 cup (140 g)2.1 mg12% DV
  77. 77Frozen chicken wings, glazed, barbecue flavoredPoultry Products · 1 serving (86 g)2.1 mg12% DV
  78. 78Raw duck, with skinPoultry Products · 3 oz (85 g)2 mg11% DV
  79. 79Chicken wing, frozen, glazed, barbecue, heatedPoultry Products · 1 serving (74 g)2 mg11% DV
  80. 80Cooked pheasantPoultry Products · 1 cup, chopped or diced (140 g)2 mg11% DV
  81. 81Chicken thigh, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)2 mg11% DV
  82. 82White Pekin duck leg, meat only, braisedPoultry Products · 3 oz (85 g)2 mg11% DV
  83. 83Raw quail breast, meat onlyPoultry Products · 3 oz (85 g)2 mg11% DV
  84. 84Ostrich inside leg, rawPoultry Products · 1 serving ( cooked from 4 oz raw ) (85 g)2 mg11% DV
  85. 85Smoked turkey drumstick, cooked, with skin, bone removedPoultry Products · 3 oz with bone, cooked (yield after bone removed) (85 g)2 mg11% DV
  86. 86Turkey leg, meat and skin, roastedPoultry Products · 3 oz (85 g)2 mg11% DV
  87. 87Chicken dark meat, stewedPoultry Products · 1 cup, chopped or diced (140 g)1.9 mg11% DV
  88. 88Frozen glazed BBQ chicken wings, heatedPoultry Products · 1 serving (96 g)1.9 mg11% DV
  89. 89Chicken leg, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)1.9 mg11% DV
  90. 90Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)1.9 mg11% DV
  91. 91Chicken dark meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)1.9 mg10% DV
  92. 92Chicken drumstick, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)1.9 mg10% DV
  93. 93Roasted roasting chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)1.9 mg10% DV
  94. 94Turkey leg, meat and skin, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (105 g)1.8 mg10% DV
  95. 95Boneless turkey roast, frozen, seasoned, rawPoultry Products · 3 oz (85 g)1.8 mg10% DV
  96. 96White Pekin duck leg, meat and skin, roastedPoultry Products · 3 oz (85 g)1.8 mg10% DV
  97. 97Raw pheasant leg meatPoultry Products · 1 unit (yield from 1 lb ready-to-eat pheasant) (99 g)1.8 mg10% DV
  98. 98Ground turkey, 85% lean, broiled pattiesPoultry Products · 3 oz (85 g)1.7 mg10% DV
  99. 99Chicken meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)1.7 mg9% DV
  100. 100Roasted roasting chicken meatPoultry Products · 1 cup, chopped or diced (140 g)1.7 mg9% 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.