Foods high in iron

Domestic duck liver, raw tops the list with 26 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. 1Domestic duck liver, rawPoultry Products · 3 oz (85 g)26 mg144% DV
  2. 2Raw goose liverPoultry Products · 3 oz (85 g)26 mg144% DV
  3. 3Chicken liver, pan-friedPoultry Products · 3 oz (85 g)10.9 mg61% DV
  4. 4Chicken liver, simmeredPoultry Products · 3 oz (85 g)9.9 mg55% DV
  5. 5Chicken giblets, friedPoultry Products · 3 oz (85 g)8.8 mg49% DV
  6. 6Chicken heart, simmeredPoultry Products · 3 oz (85 g)7.7 mg43% DV
  7. 7Chicken liver, rawPoultry Products · 3 oz (85 g)7.6 mg42% DV
  8. 8Turkey liver, rawPoultry Products · 3 oz (85 g)7.6 mg42% DV
  9. 9Emu inside drum, broiledPoultry Products · 3 oz (85 g)6.2 mg34% DV
  10. 10Simmered chicken gibletsPoultry Products · 3 oz (85 g)6 mg33% DV
  11. 11Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)5.9 mg33% DV
  12. 12Emu full rump, broiledPoultry Products · 3 oz (85 g)5.9 mg33% DV
  13. 13Capon giblets, cooked, simmeredPoultry Products · 3 oz (85 g)5.8 mg32% DV
  14. 14Simmered stewing chicken gibletsPoultry Products · 3 oz (85 g)5.5 mg30% DV
  15. 15Capon giblets, rawPoultry Products · 3 oz (85 g)5.3 mg30% DV
  16. 16Simmered roasting chicken gibletsPoultry Products · 3 oz (85 g)5.2 mg29% DV
  17. 17Raw chicken heartsPoultry Products · 3 oz (85 g)5.1 mg28% DV
  18. 18Raw stewing chicken gibletsPoultry Products · 3 oz (85 g)5 mg28% DV
  19. 19Turkey giblets, rawPoultry Products · 3 oz (85 g)5 mg28% DV
  20. 20Raw Canada goose breast, skinlessPoultry Products · 3 oz (85 g)5 mg28% DV
  21. 21Cooked dovePoultry Products · 3 oz (85 g)5 mg28% DV
  22. 22Chicken giblets, rawPoultry Products · 3 oz (85 g)5 mg28% DV
  23. 23Emu oyster, rawPoultry Products · 3 oz (85 g)4.7 mg26% DV
  24. 24Smoked goose liver pâté, cannedPoultry Products · 3 oz (85 g)4.7 mg26% DV
  25. 25Raw roasting chicken gibletsPoultry Products · 3 oz (85 g)4.6 mg26% DV
  26. 26Emu inside drum, rawPoultry Products · 3 oz (85 g)4.4 mg25% DV
  27. 27Emu top loin, broiledPoultry Products · 3 oz (85 g)4.3 mg24% DV
  28. 28Ground emu, pan-broiledPoultry Products · 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 · 3 oz (85 g)4.2 mg23% DV
  32. 32Ostrich tenderloin, rawPoultry Products · 3 oz (85 g)4.1 mg23% DV
  33. 33Ostrich inside strip, cookedPoultry Products · 3 oz (85 g)4.1 mg23% DV
  34. 34Emu fan fillet, broiledPoultry Products · 3 oz (85 g)3.9 mg22% DV
  35. 35Wild duck breast, meat only, rawPoultry Products · 3 oz (85 g)3.8 mg21% DV
  36. 36Raw quail meatPoultry Products · 3 oz (85 g)3.8 mg21% DV
  37. 37Squab, meat only, rawPoultry Products · 3 oz (85 g)3.8 mg21% DV
  38. 38Emu fan fillet, rawPoultry Products · 3 oz (85 g)3.8 mg21% DV
  39. 39Emu outside drum, rawPoultry Products · 3 oz (85 g)3.8 mg21% DV
  40. 40Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiledPoultry Products · 3 oz (85 g)3.8 mg21% DV
  41. 41Cooked quailPoultry Products · 3 oz (85 g)3.8 mg21% DV
  42. 42Ostrich fan, rawPoultry Products · 3 oz (85 g)3.7 mg21% DV
  43. 43Ostrich outside strip, cookedPoultry Products · 3 oz (85 g)3.7 mg20% DV
  44. 44Ostrich inside strip, rawPoultry Products · 3 oz (85 g)3.6 mg20% DV
  45. 45Wild duck, meat and skin, rawPoultry Products · 3 oz (85 g)3.5 mg20% DV
  46. 46Ground emu, rawPoultry Products · 3 oz (85 g)3.4 mg19% DV
  47. 47Raw quail, with skinPoultry Products · 3 oz (85 g)3.4 mg19% DV
  48. 48Ostrich oyster, rawPoultry Products · 3 oz (85 g)3.3 mg18% DV
  49. 49Turkey heart, rawPoultry Products · 3 oz (85 g)3.1 mg17% DV
  50. 50Ostrich outside strip, rawPoultry Products · 3 oz (85 g)3.1 mg17% DV
  51. 51Turkey gizzard, cooked, simmeredPoultry Products · 3 oz (85 g)3.1 mg17% DV
  52. 52Ostrich round, rawPoultry Products · 3 oz (85 g)3 mg17% DV
  53. 53Squab, raw, meat and skinPoultry Products · 3 oz (85 g)3 mg17% DV
  54. 54Ground ostrich, pan-broiledPoultry Products · 3 oz (85 g)2.9 mg16% DV
  55. 55Turkey giblets, simmeredPoultry Products · 3 oz (85 g)2.9 mg16% DV
  56. 56Ostrich top loin, cookedPoultry Products · 3 oz (85 g)2.8 mg16% DV
  57. 57White Pekin duck breast, boneless, meat and skin, roastedPoultry Products · 3 oz (85 g)2.8 mg15% DV
  58. 58Simmered chicken gizzardsPoultry Products · 3 oz (85 g)2.7 mg15% DV
  59. 59Ostrich top loin, rawPoultry Products · 3 oz (85 g)2.7 mg15% DV
  60. 60Ostrich inside leg, cookedPoultry Products · 3 oz (85 g)2.7 mg15% DV
  61. 61Chicken neck, meat only, friedPoultry Products · 3 oz (85 g)2.5 mg14% DV
  62. 62Ground ostrich, rawPoultry Products · 3 oz (85 g)2.5 mg14% DV
  63. 63Roasted goose meatPoultry Products · 3 oz (85 g)2.4 mg14% DV
  64. 64Ostrich tip trimmed, rawPoultry Products · 3 oz (85 g)2.4 mg14% DV
  65. 65Roasted goose, with skinPoultry Products · 3 oz (85 g)2.4 mg13% DV
  66. 66Ostrich tip trimmed, cookedPoultry Products · 3 oz (85 g)2.4 mg13% DV
  67. 67Turkey gizzard, rawPoultry Products · 3 oz (85 g)2.4 mg13% DV
  68. 68Chicken wing, frozen, glazed, barbecue, heatedPoultry Products · 3 oz (85 g)2.3 mg13% DV
  69. 69Roasted duck, with skinPoultry Products · 3 oz (85 g)2.3 mg13% DV
  70. 70Roasted duck meatPoultry Products · 3 oz (85 g)2.3 mg13% DV
  71. 71Ostrich outside leg, rawPoultry Products · 3 oz (85 g)2.3 mg13% DV
  72. 72Chicken neck, meat only, simmeredPoultry Products · 3 oz (85 g)2.2 mg12% DV
  73. 73Raw goose meatPoultry Products · 3 oz (85 g)2.2 mg12% DV
  74. 74Domestic goose, meat and skin, rawPoultry Products · 3 oz (85 g)2.1 mg12% DV
  75. 75Raw chicken gizzardsPoultry Products · 3 oz (85 g)2.1 mg12% DV
  76. 76Chicken neck, meat and skin, fried in flourPoultry Products · 3 oz (85 g)2.1 mg11% DV
  77. 77Frozen chicken wings, glazed, barbecue flavoredPoultry Products · 3 oz (85 g)2 mg11% DV
  78. 78Raw duck, with skinPoultry Products · 3 oz (85 g)2 mg11% DV
  79. 79Raw duck meatPoultry Products · 3 oz (85 g)2 mg11% DV
  80. 80Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braisedPoultry Products · 3 oz (85 g)2 mg11% DV
  81. 81Raw quail breast, meat onlyPoultry Products · 3 oz (85 g)2 mg11% DV
  82. 82Squab, light meat without skin, rawPoultry Products · 3 oz (85 g)2 mg11% DV
  83. 83Chicken neck, meat and skin, simmeredPoultry Products · 3 oz (85 g)2 mg11% DV
  84. 84Ostrich inside leg, rawPoultry Products · 3 oz (85 g)2 mg11% DV
  85. 85Turkey leg, meat and skin, roastedPoultry Products · 3 oz (85 g)2 mg11% DV
  86. 86Smoked turkey drumstick, cooked, with skin, bone removedPoultry Products · 3 oz with bone, cooked (yield after bone removed) (85 g)2 mg11% DV
  87. 87Breaded turkey sticks, friedPoultry Products · 3 oz (85 g)1.9 mg10% DV
  88. 88Turkey back, meat and skin, roastedPoultry Products · 3 oz (85 g)1.9 mg10% DV
  89. 89Chicken neck, meat and skin, fried in batterPoultry Products · 3 oz (85 g)1.8 mg10% DV
  90. 90Boneless turkey roast, frozen, seasoned, rawPoultry Products · 3 oz (85 g)1.8 mg10% DV
  91. 91White Pekin duck leg, meat and skin, roastedPoultry Products · 3 oz (85 g)1.8 mg10% DV
  92. 92Chicken neck, meat only, rawPoultry Products · 3 oz (85 g)1.8 mg10% DV
  93. 93Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products · 3 oz (85 g)1.7 mg10% DV
  94. 94Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)1.7 mg9% DV
  95. 95Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)1.7 mg9% DV
  96. 96Frozen glazed BBQ chicken wings, heatedPoultry Products · 3 oz (85 g)1.7 mg9% DV
  97. 97Turkey, meat and skin, roastedPoultry Products · 3 oz (85 g)1.7 mg9% DV
  98. 98Chicken neck, meat and skin, rawPoultry Products · 3 oz (85 g)1.6 mg9% DV
  99. 99Canned turkey, meat only, with brothPoultry Products · 3 oz (85 g)1.6 mg9% DV
  100. 100Turkey skin, roastedPoultry Products · 3 oz (85 g)1.5 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.