Foods high in iron

Turkey gravy, dry tops the list with 9.6 mg per 100 g. 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. 1Turkey gravy, drySoups, Sauces, and Gravies9.6 mg53% DV
  2. 2Au jus gravy, drySoups, Sauces, and Gravies9.3 mg52% DV
  3. 3Brown gravy, drySoups, Sauces, and Gravies7.4 mg41% DV
  4. 4Beef gravy, drySoups, Sauces, and Gravies6.3 mg35% DV
  5. 5Worcestershire sauceSoups, Sauces, and Gravies5.3 mg29% DV
  6. 6Dry ramen noodles, reduced fat, reduced sodiumSoups, Sauces, and Gravies4.5 mg25% DV
  7. 7Dry chicken flavor ramen noodle soupSoups, Sauces, and Gravies4.2 mg23% DV
  8. 8Ramen noodle soup, drySoups, Sauces, and Gravies4.1 mg23% DV
  9. 9Pork gravy, dry, powderSoups, Sauces, and Gravies3.9 mg22% DV
  10. 10Dry beef flavor ramen noodle soupSoups, Sauces, and Gravies3.9 mg22% DV
  11. 11Turkey gravy, drySoups, Sauces, and Gravies3.3 mg18% DV
  12. 12Cream of vegetable soup, dry, powderSoups, Sauces, and Gravies2.6 mg14% DV
  13. 13New England clam chowder, canned, condensedSoups, Sauces, and Gravies2.5 mg14% DV
  14. 14Chicken noodle soup mix, drySoups, Sauces, and Gravies2.4 mg14% DV
  15. 15Instant dry potato soup mixSoups, Sauces, and Gravies2.4 mg13% DV
  16. 16Beef broth cubes, drySoups, Sauces, and Gravies2.2 mg12% DV
  17. 17Tuong Ot Sriracha hot chile sauceSoups, Sauces, and Gravies1.9 mg11% DV
  18. 18Chicken broth cubes, drySoups, Sauces, and Gravies1.9 mg10% DV
  19. 19Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies1.8 mg10% DV
  20. 20Brown gravy, drySoups, Sauces, and Gravies1.7 mg10% DV
  21. 21Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies1.7 mg9% DV
  22. 22Ready-to-serve reduced sodium teriyaki sauceSoups, Sauces, and Gravies1.7 mg9% DV
  23. 23Split pea soup with ham, canned, condensedSoups, Sauces, and Gravies1.7 mg9% DV
  24. 24Sriracha hot chile sauceSoups, Sauces, and Gravies1.6 mg9% DV
  25. 25Chili beef soup, canned, condensedSoups, Sauces, and Gravies1.6 mg9% DV
  26. 26Original bean dipSoups, Sauces, and Gravies1.6 mg9% DV
  27. 27Frito's original bean dipSoups, Sauces, and Gravies1.6 mg9% DV
  28. 28Bean and pork soup, canned, condensedSoups, Sauces, and Gravies1.5 mg9% DV
  29. 29Black bean soup, canned, condensedSoups, Sauces, and Gravies1.5 mg8% DV
  30. 30Soup, pea, green, canned, condensedSoups, Sauces, and Gravies1.5 mg8% DV
  31. 31Cha! by Texas Pete sriracha hot chile sauceSoups, Sauces, and Gravies1.5 mg8% DV
  32. 32Ready-to-serve plum sauceSoups, Sauces, and Gravies1.4 mg8% DV
  33. 33Tomato-based steak sauceSoups, Sauces, and Gravies1.4 mg8% DV
  34. 34Bean soup with bacon, condensedSoups, Sauces, and Gravies1.4 mg8% DV
  35. 35Chicken gravy, drySoups, Sauces, and Gravies1.3 mg7% DV
  36. 36Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies1.3 mg7% DV
  37. 37Manhattan clam chowder, canned, condensedSoups, Sauces, and Gravies1.3 mg7% DV
  38. 38Onion soup mix, drySoups, Sauces, and Gravies1.3 mg7% DV
  39. 39New England clam chowder, canned, with waterSoups, Sauces, and Gravies1.2 mg7% DV
  40. 40Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies1.2 mg7% DV
  41. 41Tabasco pepper sauceSoups, Sauces, and Gravies1.2 mg6% DV
  42. 42Soup, tomato, canned, condensed, reduced sodiumSoups, Sauces, and Gravies1.1 mg6% DV
  43. 43Manhattan clam chowder, canned, chunky, ready-to-serveSoups, Sauces, and Gravies1.1 mg6% DV
  44. 44KC Masterpiece original barbecue sauceSoups, Sauces, and Gravies1.1 mg6% DV
  45. 45Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies1.1 mg6% DV
  46. 46Cream of chicken soup, canned, condensedSoups, Sauces, and Gravies1.1 mg6% DV
  47. 47Low sodium dry bouillon cubes and granulesSoups, Sauces, and Gravies1 mg6% DV
  48. 48Chicken broth, drySoups, Sauces, and Gravies1 mg6% DV
  49. 49Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies1 mg6% DV
  50. 50Ready-to-serve hoisin sauceSoups, Sauces, and Gravies1 mg6% DV
  51. 51Mushroom gravy, dry, powderSoups, Sauces, and Gravies1 mg6% DV
  52. 52Onion gravy, dry, mixSoups, Sauces, and Gravies1 mg6% DV
  53. 53Gravy, drySoups, Sauces, and Gravies1 mg6% DV
  54. 54Smart Soup French lentilSoups, Sauces, and Gravies1 mg6% DV
  55. 55Smart Soup Greek minestroneSoups, Sauces, and Gravies1 mg6% DV
  56. 56Smart Soup Indian Bean MasalaSoups, Sauces, and Gravies1 mg6% DV
  57. 57Smart Soup Moroccan Chick PeaSoups, Sauces, and Gravies1 mg6% DV
  58. 58Smart Soup Santa Fe corn chowderSoups, Sauces, and Gravies1 mg6% DV
  59. 59Beef broth powder, drySoups, Sauces, and Gravies1 mg6% DV
  60. 60Mezzetta Napa Valley Bistro basil pestoSoups, Sauces, and Gravies0.99 mg6% DV
  61. 61Low sodium chunk style beef and mushroom soupSoups, Sauces, and Gravies0.97 mg5% DV
  62. 62Chunky beef soup, canned, ready-to-serveSoups, Sauces, and Gravies0.97 mg5% DV
  63. 63Dry alfredo sauce mixSoups, Sauces, and Gravies0.94 mg5% DV
  64. 64Sofrito sauce, prepared from recipeSoups, Sauces, and Gravies0.94 mg5% DV
  65. 65Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies0.94 mg5% DV
  66. 66Restaurant-prepared shark fin soupSoups, Sauces, and Gravies0.94 mg5% DV
  67. 67Peanut sauceSoups, Sauces, and Gravies0.91 mg5% DV
  68. 68Canned ready-to-serve pizza sauceSoups, Sauces, and Gravies0.9 mg5% DV
  69. 69Split pea soup with ham, canned, with waterSoups, Sauces, and Gravies0.9 mg5% DV
  70. 70Soup, pea, split with ham, canned, chunky, ready-to-serveSoups, Sauces, and Gravies0.89 mg5% DV
  71. 71Tomato beef noodle soup, canned, condensedSoups, Sauces, and Gravies0.89 mg5% DV
  72. 72Vegetable beef soup, canned, condensedSoups, Sauces, and Gravies0.89 mg5% DV
  73. 73Pesto sauce, shelf stableSoups, Sauces, and Gravies0.88 mg5% DV
  74. 74Beef noodle soup, canned, condensedSoups, Sauces, and Gravies0.88 mg5% DV
  75. 75Soup, beef stroganoff, canned, chunky style, ready-to-serveSoups, Sauces, and Gravies0.88 mg5% DV
  76. 76Vegetarian vegetable soup, canned, condensedSoups, Sauces, and Gravies0.88 mg5% DV
  77. 77Cocktail sauceSoups, Sauces, and Gravies0.83 mg5% DV
  78. 78Soup, turkey, chunky, canned, ready-to-serveSoups, Sauces, and Gravies0.81 mg5% DV
  79. 79Bottled tomato chili sauce, with saltSoups, Sauces, and Gravies0.8 mg4% DV
  80. 80Soup, oyster stew, canned, condensedSoups, Sauces, and Gravies0.8 mg4% DV
  81. 81Kraft original barbecue sauceSoups, Sauces, and Gravies0.79 mg4% DV
  82. 82Canned chili beef soup, with waterSoups, Sauces, and Gravies0.79 mg4% DV
  83. 83Canned green pea soup, with milkSoups, Sauces, and Gravies0.79 mg4% DV
  84. 84Vegetable soup with beef broth, canned, condensedSoups, Sauces, and Gravies0.79 mg4% DV
  85. 85Ready-to-serve fish sauceSoups, Sauces, and Gravies0.78 mg4% DV
  86. 86Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies0.78 mg4% DV
  87. 87Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies0.78 mg4% DV
  88. 88Chicken rice soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies0.78 mg4% DV
  89. 89Canned reduced sodium split pea soupSoups, Sauces, and Gravies0.77 mg4% DV
  90. 90Canned bean with pork soup, with waterSoups, Sauces, and Gravies0.75 mg4% DV
  91. 91Canned black bean soup, with waterSoups, Sauces, and Gravies0.75 mg4% DV
  92. 92Minestrone soup, canned, condensedSoups, Sauces, and Gravies0.75 mg4% DV
  93. 93Minestrone soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies0.74 mg4% DV
  94. 94Green pea soup, canned, with waterSoups, Sauces, and Gravies0.73 mg4% DV
  95. 95Low sodium pea soup, prepared with waterSoups, Sauces, and Gravies0.73 mg4% DV
  96. 96Canned reduced sodium minestrone soupSoups, Sauces, and Gravies0.72 mg4% DV
  97. 97Classico basil pestoSoups, Sauces, and Gravies0.71 mg4% DV
  98. 98Chicken gumbo soup, canned, condensedSoups, Sauces, and Gravies0.71 mg4% DV
  99. 99Chicken vegetable soup, canned, condensedSoups, Sauces, and Gravies0.71 mg4% DV
  100. 100Gravy, beef, canned, ready-to-serveSoups, Sauces, and Gravies0.7 mg4% 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.