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.

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. 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. 9Soft pretzelsSnacks · 1 medium (115 g)4.5 mg25% DV
  10. 10Soft pretzels, unsaltedSnacks · 1 medium (115 g)4.5 mg25% DV
  11. 11Clif Bar, mixed flavorsSnacks · 1 bar (68 g)4.5 mg25% DV
  12. 12Quaker Oatmeal To Go granola bars, all flavorsSnacks · 1 bar (60 g)3.6 mg20% DV
  13. 13Kellogg's Low Fat Crunchy Almond Granola BarSnacks · 1 bar (37 g)3.2 mg18% DV
  14. 14South Beach protein barSnacks · 1 bar (53 g)2.9 mg16% DV
  15. 15Slim-Fast Optima meal bar, milk chocolate peanutSnacks · 1 bar (55 g)2.7 mg15% DV
  16. 16Nature Valley Chewy Trail Mix barSnacks · 1 oz (28.3 g)2.5 mg14% DV
  17. 17Kashi GoLean crunchy granola bar, mixed flavorsSnacks · 1 bar (47 g)2.4 mg14% DV
  18. 18KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitSnacks · 1 bar (37 g)2.3 mg13% DV
  19. 19Nutri-Grain Fruit and Nut BarSnacks · 1 bar (32 g)1.8 mg10% DV
  20. 20Zone Perfect Classic Crunch bar, mixed flavorsSnacks · 1 bar (50 g)1.8 mg10% DV
  21. 21Almond crisped rice barSnacks · 1 bar (1 oz) (28 g)1.8 mg10% DV
  22. 22Crisped rice bar, chocolate chipSnacks · 1 bar (1 oz) (28 g)1.8 mg10% DV
  23. 23Beef jerky, chopped and formedSnacks · 1 oz (28.4 g)1.5 mg9% DV
  24. 24Milk and cereal barSnacks · 1 bar (25 g)1.5 mg8% DV
  25. 25Soy chips, saltedSnacks · 1 oz (28.4 g)1.5 mg8% DV
  26. 26Bagel chips, plainSnacks · 1 oz (28.4 g)1.4 mg8% DV
  27. 27Kraft Cornnuts, plainSnacks · 1 cup (85 g)1.4 mg8% DV
  28. 28Barbecue corn chips, enriched masaSnacks · 1 oz (28.4 g)1.4 mg8% DV
  29. 29Corn flake crust breakfast bar with fruitSnacks · 1 oz (28.4 g)1.4 mg8% DV
  30. 30Oat sugar raisin coconut breakfast barSnacks · 1 bar (43 g)1.4 mg8% DV
  31. 31Low fat nacho cheese tortilla chips, made with olestraSnacks · 1 oz (28.4 g)1.4 mg8% DV
  32. 32Pita chips, saltedSnacks · 1 oz (28.4 g)1.3 mg7% DV
  33. 33Hard pretzels, saltedSnacks · 1 oz (28.4 g)1.3 mg7% DV
  34. 34Kashi GoLean chewy granola bar, mixed flavorsSnacks · 1 bar (78 g)1.3 mg7% DV
  35. 35Hard pretzels, enriched flour, unsaltedSnacks · 1 oz (28.4 g)1.2 mg7% DV
  36. 36Kashi TLC chewy granola bar, mixed flavorsSnacks · 1 bar (35 g)1.2 mg7% DV
  37. 37Caramel popcorn with peanutsSnacks · 1 oz (approx 2/3 cup) (28.4 g)1.1 mg6% DV
  38. 38Kashi TLC crunchy granola bar, mixed flavorsSnacks · 2 bar (40 g)1.1 mg6% DV
  39. 39Roasted wasabi-flavored peasSnacks · 1 serving (28 g)1.1 mg6% DV
  40. 40Corn snacks, extruded, onion flavorSnacks · 1 oz (28.4 g)1.1 mg6% DV
  41. 41Nacho tortilla chips, enriched masaSnacks · 1 oz (28.4 g)1 mg6% DV
  42. 42Fat-free salted potato chipsSnacks · 1 oz (28.4 g)1 mg6% DV
  43. 43Smoked beef sticksSnacks · 1 oz (28.4 g)0.96 mg5% DV
  44. 44Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks · 1 oz (28.4 g)0.96 mg5% DV
  45. 45Trail mix, chocolate chips, unsalted nutsSnacks · 1 oz (28.4 g)0.96 mg5% DV
  46. 46Hard chocolate chip granola barsSnacks · 1 oz (28.4 g)0.86 mg5% DV
  47. 47Trail mixSnacks · 1 oz (28.4 g)0.86 mg5% DV
  48. 48Trail mix, regular, unsaltedSnacks · 1 oz (28.4 g)0.86 mg5% DV
  49. 49Plain hard granola barsSnacks · 1 bar (1 oz) (28 g)0.83 mg5% DV
  50. 50Microwave popcorn, 94% fat freeSnacks · 1 oz (28.4 g)0.81 mg5% DV
  51. 51Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks · 1 oz (28.4 g)0.76 mg4% DV
  52. 52Tropical trail mixSnacks · 1 oz (28.4 g)0.75 mg4% DV
  53. 53Plain corn conesSnacks · 1 oz (28.4 g)0.72 mg4% DV
  54. 54Soft graham marshmallow granola barSnacks · 1 bar (1 oz) (28 g)0.72 mg4% DV
  55. 55Mixed berry barSnacks · 1 bar (38 g)0.72 mg4% DV
  56. 56Plain soft granola barsSnacks · 1 bar (1 oz) (28 g)0.72 mg4% DV
  57. 57Chocolate coated hard pretzelsSnacks · 1 serving (28 g)0.71 mg4% DV
  58. 58Almond hard granola barsSnacks · 1 oz (28.4 g)0.71 mg4% DV
  59. 59Rice-based oriental mix snacksSnacks · 1 oz (28.4 g)0.69 mg4% DV
  60. 60Raisin soft granola barsSnacks · 1 bar (1 oz) (28 g)0.68 mg4% DV
  61. 61Hard peanut butter granola barSnacks · 1 oz (28.4 g)0.68 mg4% DV
  62. 62Fat-free olestra potato chipsSnacks · 1 oz (28.4 g)0.68 mg4% DV
  63. 63Unsalted white corn tortilla chipsSnacks · 1 oz (28.3 g)0.66 mg4% DV
  64. 64Milk chocolate coated soft granola bars, chocolate chipSnacks · 1 bar (1 oz) (28 g)0.65 mg4% DV
  65. 65Low fat and sodium microwave popcornSnacks · 1 oz (28.4 g)0.65 mg4% DV
  66. 66Microwave popcorn, low fatSnacks · 1 oz (28.4 g)0.65 mg4% DV
  67. 67Potato sticksSnacks · 1 oz (28.4 g)0.64 mg4% DV
  68. 68Soft chocolate chip granola barSnacks · 1 bar (1 oz) (28 g)0.61 mg3% DV
  69. 69Soft nut and raisin granola barSnacks · 1 bar (1 oz) (28 g)0.61 mg3% DV
  70. 70Sweet potato chips, unsaltedSnacks · 1 oz (28.4 g)0.6 mg3% DV
  71. 71Peanut butter soft granola barsSnacks · 1 bar (1 oz) (28 g)0.6 mg3% DV
  72. 72Taco-flavored tortilla chipsSnacks · 1 oz (28.4 g)0.57 mg3% DV
  73. 73Chocolate-coated hard pretzelsSnacks · 1 oz (28.4 g)0.57 mg3% DV
  74. 74Rice and Wheat cereal barSnacks · 1 bar (22 g)0.56 mg3% DV
  75. 75Peanut butter and chocolate chip soft granola barsSnacks · 1 bar (1 oz) (28 g)0.54 mg3% DV
  76. 76Shrimp crackersSnacks · 1 serving (28 g)0.53 mg3% DV
  77. 77Cheese-flavored potato chipsSnacks · 1 oz (28.4 g)0.52 mg3% DV
  78. 78Soft granola bar, almond, confectioners coatingSnacks · 1 bar (35 g)0.52 mg3% DV
  79. 79Nature Valley Sweet & Salty Nut granola bar, peanutSnacks · 1 bar (35 g)0.5 mg3% DV
  80. 80Chocolate coated coconut granola barSnacks · 1 oz (28.4 g)0.5 mg3% DV
  81. 81SunChips Multigrain Snack, originalSnacks · 1 oz (28.4 g)0.49 mg3% DV
  82. 82Caramel popcorn, without peanutsSnacks · 1 oz (28.4 g)0.49 mg3% DV
  83. 83Chewy granola bar, reduced sugar, all flavorsSnacks · 1 bar (24 g)0.49 mg3% DV
  84. 84Cocoavia Chocolate Almond Snack BarSnacks · 1 bar (22 g)0.49 mg3% DV
  85. 85Kellogg's Rice Krispies Treats SquaresSnacks · 1 serving (22 g)0.48 mg3% DV
  86. 86Barbecue cornnutsSnacks · 1 oz (28.4 g)0.48 mg3% DV
  87. 87Unsalted corn chipsSnacks · 1 oz (28.3 g)0.48 mg3% DV
  88. 88Corn snacks, extruded, cheese flavorSnacks · 1 oz crunchy (about 21 pieces) (28.4 g)0.48 mg3% DV
  89. 89Hard pretzels, plain, unenriched flour, saltedSnacks · 1 oz (28.4 g)0.47 mg3% DV
  90. 90Hard pretzels, plain, unenriched flour, unsaltedSnacks · 1 oz (28.4 g)0.47 mg3% DV
  91. 91Terra Chips vegetable chipsSnacks · 1 oz (28.4 g)0.46 mg3% DV
  92. 92Plain potato chips, saltedSnacks · 1 oz (28.4 g)0.46 mg3% DV
  93. 93Plain potato chips, unsalted, hydrogenated oilSnacks · 1 oz (28.4 g)0.46 mg3% DV
  94. 94Plain potato chips, unsaltedSnacks · 1 oz (28.4 g)0.46 mg3% DV
  95. 95Reduced fat nacho-flavor tortilla chipsSnacks · 1 oz (28.4 g)0.46 mg3% DV
  96. 96Light baked tortilla chipsSnacks · 1 oz (28.3 g)0.46 mg3% DV
  97. 97Cheese-flavored dried potato chipsSnacks · 1 oz (28.4 g)0.45 mg3% DV
  98. 98Sour cream and onion potato chipsSnacks · 1 oz (28.4 g)0.45 mg3% DV
  99. 99Low fat tortilla chips, unsaltedSnacks · 1 oz (28.4 g)0.45 mg3% DV
  100. 100Low fat baked tortilla chips, without fatSnacks · 1 oz (28.4 g)0.45 mg3% DV

More rankings

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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.