Foods high in iron

Oscar Mayer Braunschweiger liver sausage tops the list with 8.9 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. 1Oscar Mayer Braunschweiger liver sausageSausages and Luncheon Meats · 3 oz (85 g)8.9 mg50% DV
  2. 2Blood sausageSausages and Luncheon Meats · 4 slices (100 g)6.4 mg36% DV
  3. 3Smoked turkey Italian sausageSausages and Luncheon Meats · 1 serving 2 oz (56 g)5.4 mg30% DV
  4. 4Smoked hot turkey sausageSausages and Luncheon Meats · 2 oz (56 g)5.4 mg30% DV
  5. 5Liverwurst spreadSausages and Luncheon Meats · 0.25 cup (55 g)4.9 mg27% DV
  6. 6Pork liver cheeseSausages and Luncheon Meats · 1 slice (38 g)4.1 mg23% DV
  7. 7Skinless smoked chicken, beef, pork sausageSausages and Luncheon Meats · 1 link (84 g)4 mg22% DV
  8. 8Pork Polish sausageSausages and Luncheon Meats · 1 sausage (10" long x 1-1/4" dia) (227 g)3.3 mg18% DV
  9. 9Pork frankfurterSausages and Luncheon Meats · 1 link (76 g)2.8 mg16% DV
  10. 10Canned chicken liver pâtéSausages and Luncheon Meats · 1 oz (28.4 g)2.6 mg14% DV
  11. 11Turkey pastramiSausages and Luncheon Meats · 2 slices (57 g)2.4 mg13% DV
  12. 12Reduced fat turkey sausage, cookedSausages and Luncheon Meats · 1 cup (128 g)2.3 mg13% DV
  13. 13Truffle flavored pateSausages and Luncheon Meats · 1 serving 2 oz (56 g)2.2 mg12% DV
  14. 14Pork braunschweigerSausages and Luncheon Meats · 1 slice (2-1/2" dia x 1/4" thick) (18 g)2 mg11% DV
  15. 15Pork chorizo, pan-friedSausages and Luncheon Meats · 1 link medium (80.4 g)1.9 mg10% DV
  16. 16Low fat smoked turkey, pork, beef sausageSausages and Luncheon Meats · 3 oz (85 g)1.9 mg10% DV
  17. 17Sliced extra lean turkey hamSausages and Luncheon Meats · 1 cup pieces (138 g)1.9 mg10% DV
  18. 18Raw mild pork Italian sausageSausages and Luncheon Meats · 1 link (101 g)1.8 mg10% DV
  19. 19Reduced fat pork sausage, pan-friedSausages and Luncheon Meats · 3 oz (85 g)1.6 mg9% DV
  20. 20Beef pastrami, 98% fat-freeSausages and Luncheon Meats · 1 serving 6 slices (57 g)1.6 mg9% DV
  21. 21Canned smoked goose liver pâtéSausages and Luncheon Meats · 1 oz (28.4 g)1.6 mg9% DV
  22. 22Canned liver pâtéSausages and Luncheon Meats · 1 oz (28.4 g)1.6 mg9% DV
  23. 23Pork and beef salami, less sodiumSausages and Luncheon Meats · 3.52 oz (100 g)1.6 mg9% DV
  24. 24Low fat frankfurterSausages and Luncheon Meats · 1 cup, sliced (143 g)1.3 mg7% DV
  25. 25Reduced fat pork sausage, unpreparedSausages and Luncheon Meats · 3 oz (85 g)1.2 mg7% DV
  26. 26Lebanon bologna, beefSausages and Luncheon Meats · 1 serving 2 slices (57 g)1.2 mg7% DV
  27. 27Beef and pork bolognaSausages and Luncheon Meats · 3.52 oz (100 g)1.2 mg7% DV
  28. 28Roast beef spreadSausages and Luncheon Meats · 1 serving .25 cup (57 g)1.2 mg7% DV
  29. 29Pork liverwurstSausages and Luncheon Meats · 1 slice (2-1/2" dia x 1/4" thick) (18 g)1.2 mg6% DV
  30. 30Beef and pork summer sausageSausages and Luncheon Meats · 2 oz 1 serving (56 g)1.1 mg6% DV
  31. 31Mild pork Italian sausage, pan-friedSausages and Luncheon Meats · 1 link medium (86.6 g)1.1 mg6% DV
  32. 32Pork and beef cheesefurterSausages and Luncheon Meats · 2.33 links (100 g)1.1 mg6% DV
  33. 33Pork and beef peppered loafSausages and Luncheon Meats · 3.52 slices (100 g)1.1 mg6% DV
  34. 34Pork scrappleSausages and Luncheon Meats · 2 oz (56 g)1.1 mg6% DV
  35. 35Deli cut rotisserie turkey breastSausages and Luncheon Meats · 1.69 oz (1 serving) (48 g)1.1 mg6% DV
  36. 36Raw pork and veal bockwurstSausages and Luncheon Meats · 1 sausage (91 g)1 mg6% DV
  37. 37Fat free beef, pork, turkey frankfurterSausages and Luncheon Meats · 1 frank 1 NLEA serving (57 g)1 mg6% DV
  38. 38Sweet Italian sausage, linksSausages and Luncheon Meats · 1 link 3 oz (84 g)1.0 mg6% DV
  39. 39Sausage, 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
  40. 40Frozen Italian style meatballsSausages and Luncheon Meats · 3 pieces (56 g)0.99 mg6% DV
  41. 41Beerwurst, pork and beefSausages and Luncheon Meats · 2 oz (56 g)0.97 mg5% DV
  42. 42Beerwurst, pork and beefSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.97 mg5% DV
  43. 43Jellied luncheon meatSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)0.97 mg5% DV
  44. 44Pork, turkey, and beef sausage, reduced sodiumSausages and Luncheon Meats · 1 serving (56 g)0.9 mg5% DV
  45. 45Fresh turkey sausage, cookedSausages and Luncheon Meats · 1 serving (57 g)0.85 mg5% DV
  46. 46Pork chorizo sausage, rawSausages and Luncheon Meats · 1 link (4" long) (60 g)0.85 mg5% DV
  47. 47Kielbasa, fully cooked, grilledSausages and Luncheon Meats · 3 oz (85 g)0.84 mg5% DV
  48. 48Turkey bolognaSausages and Luncheon Meats · 0.99 oz 1 serving (28 g)0.84 mg5% DV
  49. 49Low sodium frankfurterSausages and Luncheon Meats · 1 frankfurter (57 g)0.82 mg5% DV
  50. 50Hormel Pillow Pak Turkey PepperoniSausages and Luncheon Meats · 1 serving (30 g)0.81 mg5% DV
  51. 51Chopped beef, cured, smokedSausages and Luncheon Meats · 1 slice (1 oz) (28 g)0.8 mg4% DV
  52. 52Pork and chicken luncheon meat, cannedSausages and Luncheon Meats · 2 oz (1 serving) (56 g)0.78 mg4% DV
  53. 53Smoked Polish sausage, pork and beefSausages and Luncheon Meats · 1 serving 2.67 oz (76 g)0.76 mg4% DV
  54. 54Smoked beef sausage, cookedSausages and Luncheon Meats · 1 sausage (43 g)0.76 mg4% DV
  55. 55Pork and turkey sausage, pre-cookedSausages and Luncheon Meats · 1 serving (57 g)0.74 mg4% DV
  56. 56Chicken bratwurst, cookedSausages and Luncheon Meats · 1 serving 2.96 oz (84 g)0.73 mg4% DV
  57. 57Pork sausage, reduced sodium, cookedSausages and Luncheon Meats · 3 oz (85 g)0.72 mg4% DV
  58. 58Pork and beef link bratwurstSausages and Luncheon Meats · 1 link (70 g)0.72 mg4% DV
  59. 59Smoked turkey and beef Polish kielbasaSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.69 mg4% DV
  60. 60Cured beef, driedSausages and Luncheon Meats · 10 slices (28 g)0.68 mg4% DV
  61. 61Fresh cooked beef sausageSausages and Luncheon Meats · 1 serving (43 g)0.68 mg4% DV
  62. 62Cooked brown-and-serve pork sausage rice linksSausages and Luncheon Meats · 3 links 1 NLEA serving (60 g)0.67 mg4% DV
  63. 63Fresh raw turkey sausageSausages and Luncheon Meats · 1 serving (57 g)0.67 mg4% DV
  64. 64Turkey frankfurterSausages and Luncheon Meats · 1 frankfurter (45 g)0.66 mg4% DV
  65. 65Smoked bratwurst, beef and porkSausages and Luncheon Meats · 1 serving 2.33 oz (66 g)0.66 mg4% DV
  66. 66Low fat beef frankfurterSausages and Luncheon Meats · 1 frankfurter (57 g)0.66 mg4% DV
  67. 67Lite pork and turkey bolognaSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.64 mg4% DV
  68. 68Pork and beef summer sausage with cheddarSausages and Luncheon Meats · 1 oz (28.4 g)0.64 mg4% DV
  69. 69Kielbasa, fully cooked, unheatedSausages and Luncheon Meats · 3 oz (85 g)0.64 mg4% DV
  70. 70Smoked pork and beef link sausageSausages and Luncheon Meats · 3 oz (85 g)0.64 mg4% DV
  71. 71Heated meat frankfurterSausages and Luncheon Meats · 1 serving (1 hot dog) (52 g)0.63 mg4% DV
  72. 72PastramiSausages and Luncheon Meats · 1 slice (1 oz) (28 g)0.62 mg3% DV
  73. 73Veal bratwurst, cookedSausages and Luncheon Meats · 1 serving 2.96 oz (84 g)0.62 mg3% DV
  74. 74Lite smoked bratwurst, pork, beef, turkeySausages and Luncheon Meats · 1 serving 2.33 oz (66 g)0.62 mg3% DV
  75. 75Oscar Mayer Beef WienersSausages and Luncheon Meats · 1 serving (45 g)0.6 mg3% DV
  76. 76Reduced sodium bolognaSausages and Luncheon Meats · 1 slice, thick (43 g)0.6 mg3% DV
  77. 77Oscar Mayer honey glazed chicken breastSausages and Luncheon Meats · 1 serving (4 slices) (52 g)0.59 mg3% DV
  78. 78Heated beef frankfurterSausages and Luncheon Meats · 1 frankfurter (48 g)0.59 mg3% DV
  79. 79Cooked beef salamiSausages and Luncheon Meats · 1 slice (26 g)0.57 mg3% DV
  80. 80Jellied corned beef loafSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)0.57 mg3% DV
  81. 81Meat frankfurterSausages and Luncheon Meats · 1 serving (1 hot dog) (52 g)0.57 mg3% DV
  82. 82Smoked sausage, pork and beef with cheddarSausages and Luncheon Meats · 12 oz serving 2.7 oz (77 g)0.56 mg3% DV
  83. 83Meat and poultry frankfurter, boiledSausages and Luncheon Meats · 1 frankfurter (50 g)0.56 mg3% DV
  84. 84Yachtwurst with pistachios, cookedSausages and Luncheon Meats · 1 serving 2 oz (56 g)0.56 mg3% DV
  85. 85Swisswurst, pork and beef, with swiss cheese, smokedSausages and Luncheon Meats · 1 serving 2.7 oz (77 g)0.55 mg3% DV
  86. 86Beef frankfurter, unheatedSausages and Luncheon Meats · 1 piece (48.6 g)0.55 mg3% DV
  87. 87Meat and poultry frankfurter, grilledSausages and Luncheon Meats · 1 frankfurter (48 g)0.55 mg3% DV
  88. 88Meat and poultry frankfurter, unheatedSausages and Luncheon Meats · 1 frankfurter (51 g)0.53 mg3% DV
  89. 89Chicken frankfurterSausages and Luncheon Meats · 1 link (45 g)0.53 mg3% DV
  90. 90Bacon and beef sticksSausages and Luncheon Meats · 1 oz (28 g)0.52 mg3% DV
  91. 91Beef honey roll sausageSausages and Luncheon Meats · 1 slice (4" dia x 1/8" thick) (23 g)0.51 mg3% DV
  92. 92Pork pickle and pimiento loafSausages and Luncheon Meats · 1 slice (38 g)0.51 mg3% DV
  93. 93Chicken spreadSausages and Luncheon Meats · 1 serving (1 serving) (56 g)0.49 mg3% DV
  94. 94Hot Polish sausage, beef and chickenSausages and Luncheon Meats · 1 serving 5 pieces (55 g)0.48 mg3% DV
  95. 95Knackwurst, pork and beefSausages and Luncheon Meats · 1 link (72 g)0.48 mg3% DV
  96. 96Mac and cheese loaf, chicken, pork, beefSausages and Luncheon Meats · 1 slice (38 g)0.46 mg3% DV
  97. 97Cooked pork bratwurstSausages and Luncheon Meats · 1 link cooked (85 g)0.45 mg3% DV
  98. 98Canned corned beefSausages and Luncheon Meats · 1 slice (3/4 oz) (21 g)0.44 mg2% DV
  99. 99Low fat beef bolognaSausages and Luncheon Meats · 1 slice, thick (43 g)0.43 mg2% DV
  100. 100Italian pork salamiSausages and Luncheon Meats · 1 oz (28 g)0.43 mg2% 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.