Foods high in iron

Tabasco pepper sauce tops the list with 9.7 mg per 100 calories. 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. 1Tabasco pepper sauceSoups, Sauces, and Gravies9.7 mg
2. 2Worcestershire sauceSoups, Sauces, and Gravies6.9 mg
3. 3Ready-to-serve hot pepper sauceSoups, Sauces, and Gravies4.4 mg
4. 4Beef broth and consomme soup, canned, condensedSoups, Sauces, and Gravies3.9 mg
5. 5Au jus gravy, cannedSoups, Sauces, and Gravies3.8 mg
6. 6New England clam chowder, canned, with waterSoups, Sauces, and Gravies3.5 mg
7. 7New England clam chowder, canned, condensedSoups, Sauces, and Gravies3.4 mg
8. 8Au jus gravy, drySoups, Sauces, and Gravies3 mg
9. 9Soup, chicken noodle, low sodium, canned, prepared with equal volume waterSoups, Sauces, and Gravies2.6 mg
10. 10Smart Soup Greek minestroneSoups, Sauces, and Gravies2.5 mg
11. 11Tuong Ot Sriracha hot chile sauceSoups, Sauces, and Gravies2.4 mg
12. 12Canned mature red hot chili peppersSoups, Sauces, and Gravies2.4 mg
13. 13Turkey gravy, drySoups, Sauces, and Gravies2.3 mg
14. 14Mild red enchilada sauce, ready to serveSoups, Sauces, and Gravies2.2 mg
15. 15Ready-to-serve fish sauceSoups, Sauces, and Gravies2.2 mg
16. 16Manhattan clam chowder, canned, with waterSoups, Sauces, and Gravies2.1 mg
17. 17Manhattan clam chowder, canned, condensedSoups, Sauces, and Gravies2.1 mg
18. 18Home-prepared beef stockSoups, Sauces, and Gravies2.1 mg
19. 19Restaurant-prepared shark fin soupSoups, Sauces, and Gravies2 mg
20. 20Canned immature green hot chili peppersSoups, Sauces, and Gravies2 mg
21. 21Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies2 mg
22. 22Manhattan clam chowder, canned, chunky, ready-to-serveSoups, Sauces, and Gravies2 mg
23. 23Smart Soup Moroccan Chick PeaSoups, Sauces, and Gravies2 mg
24. 24Brown gravy, drySoups, Sauces, and Gravies1.9 mg
25. 25Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies1.9 mg
26. 26Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies1.9 mg
27. 27Ready-to-serve reduced sodium teriyaki sauceSoups, Sauces, and Gravies1.9 mg
28. 28Smart Soup French lentilSoups, Sauces, and Gravies1.9 mg
29. 29Beef broth, prepared with waterSoups, Sauces, and Gravies1.8 mg
30. 30Smart Soup Santa Fe corn chowderSoups, Sauces, and Gravies1.8 mg
31. 31Tomato soup, low sodiumSoups, Sauces, and Gravies1.8 mg
32. 32Sriracha hot chile sauceSoups, Sauces, and Gravies1.8 mg
33. 33Smart Soup Indian Bean MasalaSoups, Sauces, and Gravies1.8 mg
34. 34Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies1.7 mg
35. 35Salsa verdeSoups, Sauces, and Gravies1.7 mg
36. 36Oyster stew, canned, with waterSoups, Sauces, and Gravies1.7 mg
37. 37Soup, tomato, canned, condensed, reduced sodiumSoups, Sauces, and Gravies1.7 mg
38. 38Beef gravy, drySoups, Sauces, and Gravies1.7 mg
39. 39Canned ready-to-serve pizza sauceSoups, Sauces, and Gravies1.7 mg
40. 40Soup, oyster stew, canned, condensedSoups, Sauces, and Gravies1.7 mg
41. 41Black bean soup, canned, condensedSoups, Sauces, and Gravies1.6 mg
42. 42Chinese restaurant hot and sour soupSoups, Sauces, and Gravies1.6 mg
43. 43Canned black bean soup, with waterSoups, Sauces, and Gravies1.6 mg
44. 44Canned chicken gumbo soup, with waterSoups, Sauces, and Gravies1.6 mg
45. 45Chicken gumbo soup, canned, condensedSoups, Sauces, and Gravies1.6 mg
46. 46Vegetarian vegetable soup, canned, with waterSoups, Sauces, and Gravies1.6 mg
47. 47Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies1.5 mg
48. 48Vegetarian vegetable soup, canned, condensedSoups, Sauces, and Gravies1.5 mg
49. 49Chicken rice soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies1.5 mg
50. 50Chunky beef soup, canned, ready-to-serveSoups, Sauces, and Gravies1.5 mg
51. 51Campbell's chicken noodle soup, condensedSoups, Sauces, and Gravies1.5 mg
52. 52Vegetable beef soup, canned, with waterSoups, Sauces, and Gravies1.5 mg
53. 53Salsa, ready-to-serveSoups, Sauces, and Gravies1.4 mg
54. 54Tomato-based steak sauceSoups, Sauces, and Gravies1.4 mg
55. 55Canned reduced sodium minestrone soupSoups, Sauces, and Gravies1.4 mg
56. 56Soup, turkey, chunky, canned, ready-to-serveSoups, Sauces, and Gravies1.4 mg
57. 57Vegetable beef soup, canned, condensedSoups, Sauces, and Gravies1.4 mg
58. 58Low sodium chunk style beef and mushroom soupSoups, Sauces, and Gravies1.4 mg
59. 59Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies1.4 mg
60. 60Minestrone soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies1.4 mg
61. 61Chicken noodle soup, canned, condensedSoups, Sauces, and Gravies1.4 mg
62. 62Turkey noodle soup, canned, with waterSoups, Sauces, and Gravies1.4 mg
63. 63Canned chili beef soup, with waterSoups, Sauces, and Gravies1.4 mg
64. 64Chili beef soup, canned, condensedSoups, Sauces, and Gravies1.4 mg
65. 65Canned chicken noodle soup, with waterSoups, Sauces, and Gravies1.4 mg
66. 66Gravy, turkey, canned, ready-to-serveSoups, Sauces, and Gravies1.4 mg
67. 67Cha! by Texas Pete sriracha hot chile sauceSoups, Sauces, and Gravies1.4 mg
68. 68Original bean dipSoups, Sauces, and Gravies1.3 mg
69. 69Frito's original bean dipSoups, Sauces, and Gravies1.3 mg
70. 70Chicken broth soup, canned, condensedSoups, Sauces, and Gravies1.3 mg
71. 71Gravy, beef, canned, ready-to-serveSoups, Sauces, and Gravies1.3 mg
72. 72Low sodium prepared meat or poultry gravySoups, Sauces, and Gravies1.3 mg
73. 73Mushroom gravy, cannedSoups, Sauces, and Gravies1.3 mg
74. 74Beef noodle soup, canned, condensedSoups, Sauces, and Gravies1.3 mg
75. 75Fish brothSoups, Sauces, and Gravies1.3 mg
76. 76Canned chicken broth with waterSoups, Sauces, and Gravies1.3 mg
77. 77Low sodium canned chicken brothSoups, Sauces, and Gravies1.3 mg
78. 78Beef broth cubes, drySoups, Sauces, and Gravies1.3 mg
79. 79Soup, chunky vegetable, canned, ready-to-serveSoups, Sauces, and Gravies1.3 mg
80. 80Canned beef noodle soup, with waterSoups, Sauces, and Gravies1.3 mg
81. 81Canned chicken with rice soup, with waterSoups, Sauces, and Gravies1.3 mg
82. 82Dry ramen noodles, reduced fat, reduced sodiumSoups, Sauces, and Gravies1.3 mg
83. 83Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies1.3 mg
84. 84Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies1.3 mg
85. 85Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies1.3 mg
86. 86Vegetable beef soup, canned, with waterSoups, Sauces, and Gravies1.2 mg
87. 87Split pea soup with ham, canned, condensedSoups, Sauces, and Gravies1.2 mg
88. 88Soup, beef mushroom, canned, prepared with equal volume waterSoups, Sauces, and Gravies1.2 mg
89. 89Split pea soup with ham, canned, with waterSoups, Sauces, and Gravies1.2 mg
90. 90Vegetable soup with beef broth, canned, condensedSoups, Sauces, and Gravies1.2 mg
91. 91Green pea soup, canned, with waterSoups, Sauces, and Gravies1.2 mg
92. 92Onion soup, canned, condensedSoups, Sauces, and Gravies1.2 mg
93. 93Canned bean with pork soup, with waterSoups, Sauces, and Gravies1.2 mg
94. 94Bean and pork soup, canned, condensedSoups, Sauces, and Gravies1.2 mg
95. 95Soup, pea, green, canned, condensedSoups, Sauces, and Gravies1.2 mg
96. 96Cream of chicken soup, canned, condensedSoups, Sauces, and Gravies1.2 mg
97. 97Low sodium pea soup, prepared with waterSoups, Sauces, and Gravies1.2 mg
98. 98Bean soup with bacon, condensedSoups, Sauces, and Gravies1.2 mg
99. 99Chicken vegetable soup, canned, condensedSoups, Sauces, and Gravies1.2 mg
100. 100Soup, pea, split with ham, canned, chunky, ready-to-serveSoups, Sauces, and Gravies1.2 mg

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.