Foods high in iron

Blood sausage tops the list with 6.4 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.

1. 1Blood sausageSausages and Luncheon Meats · 4 slices (100 g)6.4 mg36% DV
2. 2Smoked turkey Italian sausageSausages and Luncheon Meats · 1 serving 2 oz (56 g)5.4 mg30% DV
3. 3Smoked hot turkey sausageSausages and Luncheon Meats · 2 oz (56 g)5.4 mg30% DV
4. 4Liverwurst spreadSausages and Luncheon Meats · 0.25 cup (55 g)4.9 mg27% DV
5. 5Pork chorizo, pan-friedSausages and Luncheon Meats · 1 cup ground (185 g)4.3 mg24% DV
6. 6Skinless smoked chicken, beef, pork sausageSausages and Luncheon Meats · 1 link (84 g)4 mg22% DV
7. 7Pork braunschweigerSausages and Luncheon Meats · 1 oz (28.4 g)3.2 mg18% DV
8. 8Pork liver cheeseSausages and Luncheon Meats · 1 oz (28.4 g)3.1 mg17% DV
9. 9Oscar Mayer Braunschweiger liver sausageSausages and Luncheon Meats · 1 serving (1 slice) (28 g)2.9 mg16% DV
10. 10Pork frankfurterSausages and Luncheon Meats · 1 link (76 g)2.8 mg16% DV
11. 11Canned chicken liver pâtéSausages and Luncheon Meats · 1 oz (28.4 g)2.6 mg14% DV
12. 12Turkey pastramiSausages and Luncheon Meats · 2 slices (57 g)2.4 mg13% DV
13. 13Reduced fat turkey sausage, cookedSausages and Luncheon Meats · 1 cup (128 g)2.3 mg13% DV
14. 14Truffle flavored pateSausages and Luncheon Meats · 1 serving 2 oz (56 g)2.2 mg12% DV
15. 15Cooked fresh turkey and pork sausage, bulk, patty or linkSausages and Luncheon Meats · 1 cup, cooked (130 g)2.1 mg12% DV
16. 16Reduced sodium bolognaSausages and Luncheon Meats · 1 cup pieces (138 g)1.9 mg11% DV
17. 17Low fat smoked turkey, pork, beef sausageSausages and Luncheon Meats · 3 oz (85 g)1.9 mg10% DV
18. 18Sliced extra lean turkey hamSausages and Luncheon Meats · 1 cup pieces (138 g)1.9 mg10% DV
19. 19Pork liverwurstSausages and Luncheon Meats · 1 oz (28.4 g)1.8 mg10% DV
20. 20Raw mild pork Italian sausageSausages and Luncheon Meats · 1 link (101 g)1.8 mg10% DV
21. 21Reduced fat pork sausage, pan-friedSausages and Luncheon Meats · 3 oz (85 g)1.6 mg9% DV
22. 22Beef pastrami, 98% fat-freeSausages and Luncheon Meats · 1 serving 6 slices (57 g)1.6 mg9% DV
23. 23Canned smoked goose liver pâtéSausages and Luncheon Meats · 1 oz (28.4 g)1.6 mg9% DV
24. 24Canned liver pâtéSausages and Luncheon Meats · 1 oz (28.4 g)1.6 mg9% DV
25. 25Pork and beef salami, less sodiumSausages and Luncheon Meats · 3.52 oz (100 g)1.6 mg9% DV
26. 26Frozen Italian style meatballsSausages and Luncheon Meats · 3 oz (85 g)1.5 mg8% DV
27. 27Low fat frankfurterSausages and Luncheon Meats · 1 cup, sliced (143 g)1.3 mg7% DV
28. 28Reduced fat pork sausage, unpreparedSausages and Luncheon Meats · 3 oz (85 g)1.2 mg7% DV
29. 29Lebanon bologna, beefSausages and Luncheon Meats · 1 serving 2 slices (57 g)1.2 mg7% DV
30. 30Pork Polish sausageSausages and Luncheon Meats · 3 oz (85 g)1.2 mg7% DV
31. 31Beef and pork bolognaSausages and Luncheon Meats · 3.52 oz (100 g)1.2 mg7% DV
32. 32Roast beef spreadSausages and Luncheon Meats · 1 serving .25 cup (57 g)1.2 mg7% DV
33. 33Beef and pork summer sausageSausages and Luncheon Meats · 2 oz 1 serving (56 g)1.1 mg6% DV
34. 34Sliced beef and pork pepperoniSausages and Luncheon Meats · 3 oz (85 g)1.1 mg6% DV
35. 35Mild pork Italian sausage, pan-friedSausages and Luncheon Meats · 1 link medium (86.6 g)1.1 mg6% DV
36. 36Pork and beef cheesefurterSausages and Luncheon Meats · 2.33 links (100 g)1.1 mg6% DV
37. 37Pork and beef peppered loafSausages and Luncheon Meats · 3.52 slices (100 g)1.1 mg6% DV
38. 38Deli cut rotisserie turkey breastSausages and Luncheon Meats · 1.69 oz (1 serving) (48 g)1.1 mg6% DV
39. 39Raw pork and veal bockwurstSausages and Luncheon Meats · 1 sausage (91 g)1 mg6% DV
40. 40Fat free beef, pork, turkey frankfurterSausages and Luncheon Meats · 1 frank 1 NLEA serving (57 g)1 mg6% DV
41. 41Sweet Italian sausage, linksSausages and Luncheon Meats · 1 link 3 oz (84 g)1.0 mg6% DV
42. 42Sausage, smoked link sausage, pork and beef (nonfat dry milk added)Sausages and Luncheon Meats · 1 link (4" long x 1-1/8" dia) (68 g)1.0 mg6% DV
43. 43Chicken frankfurterSausages and Luncheon Meats · 3 oz (85 g)0.99 mg6% DV
44. 44Beerwurst, pork and beefSausages and Luncheon Meats · 2 oz (56 g)0.97 mg5% DV
45. 45Beerwurst, pork and beefSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.97 mg5% DV
46. 46Jellied luncheon meatSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)0.97 mg5% DV
47. 47Low fat beef and pork bolognaSausages and Luncheon Meats · 1 cup pieces (138 g)0.91 mg5% DV
48. 48Pork, turkey, and beef sausage, reduced sodiumSausages and Luncheon Meats · 1 serving (56 g)0.9 mg5% DV
49. 49Fresh turkey sausage, cookedSausages and Luncheon Meats · 1 serving (57 g)0.85 mg5% DV
50. 50Kielbasa, fully cooked, grilledSausages and Luncheon Meats · 3 oz (85 g)0.84 mg5% DV
51. 51Turkey bolognaSausages and Luncheon Meats · 0.99 oz 1 serving (28 g)0.84 mg5% DV
52. 52Low sodium frankfurterSausages and Luncheon Meats · 1 frankfurter (57 g)0.82 mg5% DV
53. 53Hormel Pillow Pak Turkey PepperoniSausages and Luncheon Meats · 1 serving (30 g)0.81 mg5% DV
54. 54Chopped beef, cured, smokedSausages and Luncheon Meats · 1 slice (1 oz) (28 g)0.8 mg4% DV
55. 55Pork and chicken luncheon meat, cannedSausages and Luncheon Meats · 2 oz (1 serving) (56 g)0.78 mg4% DV
56. 56Smoked Polish sausage, pork and beefSausages and Luncheon Meats · 1 serving 2.67 oz (76 g)0.76 mg4% DV
57. 57Smoked beef sausage, cookedSausages and Luncheon Meats · 1 sausage (43 g)0.76 mg4% DV
58. 58Pork and turkey sausage, pre-cookedSausages and Luncheon Meats · 1 serving (57 g)0.74 mg4% DV
59. 59Chicken bratwurst, cookedSausages and Luncheon Meats · 1 serving 2.96 oz (84 g)0.73 mg4% DV
60. 60Pork sausage, reduced sodium, cookedSausages and Luncheon Meats · 3 oz (85 g)0.72 mg4% DV
61. 61Pork and beef link bratwurstSausages and Luncheon Meats · 1 link (70 g)0.72 mg4% DV
62. 62Oscar Mayer Smokies Little Cheese SausageSausages and Luncheon Meats · 1 serving (57 g)0.71 mg4% DV
63. 63Smoked turkey and beef Polish kielbasaSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.69 mg4% DV
64. 64Cured beef, driedSausages and Luncheon Meats · 10 slices (28 g)0.68 mg4% DV
65. 65Fresh cooked beef sausageSausages and Luncheon Meats · 1 serving (43 g)0.68 mg4% DV
66. 66Fresh raw turkey sausageSausages and Luncheon Meats · 1 serving (57 g)0.67 mg4% DV
67. 67Turkey frankfurterSausages and Luncheon Meats · 1 frankfurter (45 g)0.66 mg4% DV
68. 68Smoked bratwurst, beef and porkSausages and Luncheon Meats · 1 serving 2.33 oz (66 g)0.66 mg4% DV
69. 69Low fat beef frankfurterSausages and Luncheon Meats · 1 frankfurter (57 g)0.66 mg4% DV
70. 70Lite pork and turkey bolognaSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.64 mg4% DV
71. 71Pork and beef summer sausage with cheddarSausages and Luncheon Meats · 1 oz (28.4 g)0.64 mg4% DV
72. 72Kielbasa, fully cooked, unheatedSausages and Luncheon Meats · 3 oz (85 g)0.64 mg4% DV
73. 73Smoked pork and beef link sausageSausages and Luncheon Meats · 3 oz (85 g)0.64 mg4% DV
74. 74Heated meat frankfurterSausages and Luncheon Meats · 1 serving (1 hot dog) (52 g)0.63 mg4% DV
75. 75Beef honey roll sausageSausages and Luncheon Meats · 1 oz (28.4 g)0.62 mg3% DV
76. 76Cooked beef salamiSausages and Luncheon Meats · 1 oz (28.4 g)0.62 mg3% DV
77. 77PastramiSausages and Luncheon Meats · 1 slice (1 oz) (28 g)0.62 mg3% DV
78. 78Veal bratwurst, cookedSausages and Luncheon Meats · 1 serving 2.96 oz (84 g)0.62 mg3% DV
79. 79Lite smoked bratwurst, pork, beef, turkeySausages and Luncheon Meats · 1 serving 2.33 oz (66 g)0.62 mg3% DV
80. 80Oscar Mayer Beef WienersSausages and Luncheon Meats · 1 serving (45 g)0.6 mg3% DV
81. 81Canned corned beefSausages and Luncheon Meats · 1 oz (28.4 g)0.59 mg3% DV
82. 82Oscar Mayer honey glazed chicken breastSausages and Luncheon Meats · 1 serving (4 slices) (52 g)0.59 mg3% DV
83. 83Heated beef frankfurterSausages and Luncheon Meats · 1 frankfurter (48 g)0.59 mg3% DV
84. 84Pork sausage, pan-friedSausages and Luncheon Meats · 1 serving (48 g)0.58 mg3% DV
85. 85Jellied corned beef loafSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)0.57 mg3% DV
86. 86Ham, sliced, regular (approximately 11% fat)Sausages and Luncheon Meats · 56 grams 1 serving (56 g)0.57 mg3% DV
87. 87Meat frankfurterSausages and Luncheon Meats · 1 serving (1 hot dog) (52 g)0.57 mg3% DV
88. 88Smoked sausage, pork and beef with cheddarSausages and Luncheon Meats · 12 oz serving 2.7 oz (77 g)0.56 mg3% DV
89. 89Meat and poultry frankfurter, boiledSausages and Luncheon Meats · 1 frankfurter (50 g)0.56 mg3% DV
90. 90Yachtwurst with pistachios, cookedSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.56 mg3% DV
91. 91Swisswurst, pork and beef, with swiss cheese, smokedSausages and Luncheon Meats · 1 serving 2.7 oz (77 g)0.55 mg3% DV
92. 92Beef frankfurter, unheatedSausages and Luncheon Meats · 1 piece (48.6 g)0.55 mg3% DV
93. 93Meat and poultry frankfurter, grilledSausages and Luncheon Meats · 1 frankfurter (48 g)0.55 mg3% DV
94. 94Meat and poultry frankfurter, unheatedSausages and Luncheon Meats · 1 frankfurter (51 g)0.53 mg3% DV
95. 95Bacon and beef sticksSausages and Luncheon Meats · 1 oz (28 g)0.52 mg3% DV
96. 96Low salt turkey breast luncheon meatSausages and Luncheon Meats · 1 cup wafer slices or shaved (81 g)0.51 mg3% DV
97. 97Pork pickle and pimiento loafSausages and Luncheon Meats · 1 slice (38 g)0.51 mg3% DV
98. 98Cooked brown-and-serve pork sausage rice linksSausages and Luncheon Meats · 2 links 1 NLEA serving (45 g)0.5 mg3% DV
99. 99Oscar Mayer hard salamiSausages and Luncheon Meats · 1 serving 3 slices (27 g)0.49 mg3% DV
100. 100Chicken spreadSausages and Luncheon Meats · 1 serving (1 serving) (56 g)0.49 mg3% 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.