Foods high in iron

Snickers Marathon Double Chocolate Nut Bar tops the list with 14.4 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. 1Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)14.4 mg80% DV
2. 2Snickers Marathon Honey Nut Oat BarSnacks · 1 bar (55 g)10 mg55% DV
3. 3Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)9 mg50% DV
4. 4Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)8.1 mg45% DV
5. 5Snickers Marathon Multigrain Crunch BarSnacks · 1 bar (55 g)8.1 mg45% DV
6. 6Power Bar, chocolateSnacks · 1 bar (68 g)8 mg44% DV
7. 7Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)6.8 mg38% DV
8. 8Balance original barSnacks · 1 serving (50 g)5.5 mg30% DV
9. 9Trail mix with chocolate chips, nuts, seedsSnacks · 1 cup (146 g)4.9 mg27% DV
10. 10Trail mix, chocolate chips, unsalted nutsSnacks · 1 cup (146 g)4.9 mg27% DV
11. 11Trail mixSnacks · 1 cup (150 g)4.6 mg25% DV
12. 12Trail mix, regular, unsaltedSnacks · 1 cup (150 g)4.6 mg25% DV
13. 13Soft pretzelsSnacks · 1 medium (115 g)4.5 mg25% DV
14. 14Soft pretzels, unsaltedSnacks · 1 medium (115 g)4.5 mg25% DV
15. 15Clif Bar, mixed flavorsSnacks · 1 bar (68 g)4.5 mg25% DV
16. 16Tropical trail mixSnacks · 1 cup (140 g)3.7 mg21% DV
17. 17Quaker Oatmeal To Go granola bars, all flavorsSnacks · 1 bar (60 g)3.6 mg20% DV
18. 18Kellogg's Low Fat Crunchy Almond Granola BarSnacks · 1 bar (37 g)3.2 mg18% DV
19. 19Nature Valley Chewy Trail Mix barSnacks · 1 bar (35 g)3 mg17% DV
20. 20South Beach protein barSnacks · 1 bar (53 g)2.9 mg16% DV
21. 21Slim-Fast Optima meal bar, milk chocolate peanutSnacks · 1 bar (55 g)2.7 mg15% DV
22. 22Kashi GoLean crunchy granola bar, mixed flavorsSnacks · 1 bar (47 g)2.4 mg14% DV
23. 23KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitSnacks · 1 bar (37 g)2.3 mg13% DV
24. 24Nutri-Grain Fruit and Nut BarSnacks · 1 bar (32 g)1.8 mg10% DV
25. 25Zone Perfect Classic Crunch bar, mixed flavorsSnacks · 1 bar (50 g)1.8 mg10% DV
26. 26Almond crisped rice barSnacks · 1 bar (1 oz) (28 g)1.8 mg10% DV
27. 27Crisped rice bar, chocolate chipSnacks · 1 bar (1 oz) (28 g)1.8 mg10% DV
28. 28Beef jerky, chopped and formedSnacks · 1 oz (28.4 g)1.5 mg9% DV
29. 29Milk and cereal barSnacks · 1 bar (25 g)1.5 mg8% DV
30. 30Soy chips, saltedSnacks · 1 oz (28.4 g)1.5 mg8% DV
31. 31Bagel chips, plainSnacks · 1 oz (28.4 g)1.4 mg8% DV
32. 32Kraft Cornnuts, plainSnacks · 1 cup (85 g)1.4 mg8% DV
33. 33Barbecue corn chips, enriched masaSnacks · 1 oz (28.4 g)1.4 mg8% DV
34. 34Corn flake crust breakfast bar with fruitSnacks · 1 oz (28.4 g)1.4 mg8% DV
35. 35Oat sugar raisin coconut breakfast barSnacks · 1 bar (43 g)1.4 mg8% DV
36. 36Low fat nacho cheese tortilla chips, made with olestraSnacks · 1 oz (28.4 g)1.4 mg8% DV
37. 37Pita chips, saltedSnacks · 1 oz (28.4 g)1.3 mg7% DV
38. 38Hard pretzels, saltedSnacks · 1 oz (28.4 g)1.3 mg7% DV
39. 39Kashi GoLean chewy granola bar, mixed flavorsSnacks · 1 bar (78 g)1.3 mg7% DV
40. 40Hard pretzels, enriched flour, unsaltedSnacks · 1 oz (28.4 g)1.2 mg7% DV
41. 41Kashi TLC chewy granola bar, mixed flavorsSnacks · 1 bar (35 g)1.2 mg7% DV
42. 42Caramel popcorn with peanutsSnacks · 1 oz (approx 2/3 cup) (28.4 g)1.1 mg6% DV
43. 43Kashi TLC crunchy granola bar, mixed flavorsSnacks · 2 bar (40 g)1.1 mg6% DV
44. 44Roasted wasabi-flavored peasSnacks · 1 serving (28 g)1.1 mg6% DV
45. 45Banana chipsSnacks · 3 oz (85 g)1.1 mg6% DV
46. 46Corn snacks, extruded, onion flavorSnacks · 1 oz (28.4 g)1.1 mg6% DV
47. 47Nacho tortilla chips, enriched masaSnacks · 1 oz (28.4 g)1 mg6% DV
48. 48Light baked tortilla chipsSnacks · 1 cup, crushed (63 g)1 mg6% DV
49. 49Fat-free salted potato chipsSnacks · 1 oz (28.4 g)1 mg6% DV
50. 50Smoked beef sticksSnacks · 1 oz (28.4 g)0.96 mg5% DV
51. 51Hard chocolate chip granola barsSnacks · 1 oz (28.4 g)0.86 mg5% DV
52. 52Plain hard granola barsSnacks · 1 bar (1 oz) (28 g)0.83 mg5% DV
53. 53Microwave popcorn, 94% fat freeSnacks · 1 oz (28.4 g)0.81 mg5% DV
54. 54Whole wheat hard pretzelsSnacks · 1 oz (28.4 g)0.76 mg4% DV
55. 55Plain corn conesSnacks · 1 oz (28.4 g)0.72 mg4% DV
56. 56Soft graham marshmallow granola barSnacks · 1 bar (1 oz) (28 g)0.72 mg4% DV
57. 57Mixed berry barSnacks · 1 bar (38 g)0.72 mg4% DV
58. 58Plain soft granola barsSnacks · 1 bar (1 oz) (28 g)0.72 mg4% DV
59. 59Chocolate coated hard pretzelsSnacks · 1 serving (28 g)0.71 mg4% DV
60. 60Almond hard granola barsSnacks · 1 oz (28.4 g)0.71 mg4% DV
61. 61Rice-based oriental mix snacksSnacks · 1 oz (28.4 g)0.69 mg4% DV
62. 62Raisin soft granola barsSnacks · 1 bar (1 oz) (28 g)0.68 mg4% DV
63. 63Fat-free olestra potato chipsSnacks · 1 oz (28.4 g)0.68 mg4% DV
64. 64Hard peanut butter granola barSnacks · 1 oz (28.4 g)0.68 mg4% DV
65. 65Milk chocolate coated soft granola bars, chocolate chipSnacks · 1 bar (1 oz) (28 g)0.65 mg4% DV
66. 66Unsalted white corn tortilla chipsSnacks · 1 bag, single serving (28 g)0.65 mg4% DV
67. 67Low fat and sodium microwave popcornSnacks · 1 oz (28.4 g)0.65 mg4% DV
68. 68Microwave popcorn, low fatSnacks · 1 oz (28.4 g)0.65 mg4% DV
69. 69Potato sticksSnacks · 1 oz (28.4 g)0.64 mg4% DV
70. 70Soft chocolate chip granola barSnacks · 1 bar (1 oz) (28 g)0.61 mg3% DV
71. 71Soft nut and raisin granola barSnacks · 1 bar (1 oz) (28 g)0.61 mg3% DV
72. 72Sweet potato chips, unsaltedSnacks · 1 oz (28.4 g)0.6 mg3% DV
73. 73Peanut butter soft granola barsSnacks · 1 bar (1 oz) (28 g)0.6 mg3% DV
74. 74Taco-flavored tortilla chipsSnacks · 1 oz (28.4 g)0.57 mg3% DV
75. 75Chocolate-coated hard pretzelsSnacks · 1 oz (28.4 g)0.57 mg3% DV
76. 76Rice and Wheat cereal barSnacks · 1 bar (22 g)0.56 mg3% DV
77. 77Peanut butter and chocolate chip soft granola barsSnacks · 1 bar (1 oz) (28 g)0.54 mg3% DV
78. 78Shrimp crackersSnacks · 1 serving (28 g)0.53 mg3% DV
79. 79Cheese-flavored potato chipsSnacks · 1 oz (28.4 g)0.52 mg3% DV
80. 80Soft granola bar, almond, confectioners coatingSnacks · 1 bar (35 g)0.52 mg3% DV
81. 81Nature Valley Sweet & Salty Nut granola bar, peanutSnacks · 1 bar (35 g)0.5 mg3% DV
82. 82Chocolate coated coconut granola barSnacks · 1 oz (28.4 g)0.5 mg3% DV
83. 83Caramel popcorn, without peanutsSnacks · 1 oz (28.4 g)0.49 mg3% DV
84. 84SunChips Multigrain Snack, originalSnacks · 1 oz (28.4 g)0.49 mg3% DV
85. 85Chewy granola bar, reduced sugar, all flavorsSnacks · 1 bar (24 g)0.49 mg3% DV
86. 86Cocoavia Chocolate Almond Snack BarSnacks · 1 bar (22 g)0.49 mg3% DV
87. 87Kellogg's Rice Krispies Treats SquaresSnacks · 1 serving (22 g)0.48 mg3% DV
88. 88Barbecue cornnutsSnacks · 1 oz (28.4 g)0.48 mg3% DV
89. 89Corn snacks, extruded, cheese flavorSnacks · 1 oz crunchy (about 21 pieces) (28.4 g)0.48 mg3% DV
90. 90Unsalted corn chipsSnacks · 1 bag, single serving (28 g)0.48 mg3% DV
91. 91Hard pretzels, plain, unenriched flour, saltedSnacks · 1 oz (28.4 g)0.47 mg3% DV
92. 92Hard pretzels, plain, unenriched flour, unsaltedSnacks · 1 oz (28.4 g)0.47 mg3% DV
93. 93Terra Chips vegetable chipsSnacks · 1 oz (28.4 g)0.46 mg3% DV
94. 94Plain potato chips, saltedSnacks · 1 oz (28.4 g)0.46 mg3% DV
95. 95Plain potato chips, unsaltedSnacks · 1 oz (28.4 g)0.46 mg3% DV
96. 96Plain potato chips, unsalted, hydrogenated oilSnacks · 1 oz (28.4 g)0.46 mg3% DV
97. 97Reduced fat nacho-flavor tortilla chipsSnacks · 1 oz (28.4 g)0.46 mg3% DV
98. 98Cheese-flavored dried potato chipsSnacks · 1 oz (28.4 g)0.45 mg3% DV
99. 99Low fat baked tortilla chips, without fatSnacks · 1 oz (28.4 g)0.45 mg3% DV
100. 100Low fat tortilla chips, unsaltedSnacks · 1 oz (28.4 g)0.45 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.