Foods high in iron

Worcestershire sauce tops the list with 14.6 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. 1Worcestershire sauceSoups, Sauces, and Gravies · 1 cup (275 g)14.6 mg81% DV
  2. 2Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies · 1 cup (288 g)4.9 mg27% DV
  3. 3Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (263 g)4.7 mg26% DV
  4. 4Ready-to-serve plum sauceSoups, Sauces, and Gravies · 1 cup (305 g)4.4 mg24% DV
  5. 5Chili beef soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (263 g)4.3 mg24% DV
  6. 6Black bean soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (257 g)3.9 mg21% DV
  7. 7Dry chicken flavor ramen noodle soupSoups, Sauces, and Gravies · 1 package without flavor packet (81 g)3.4 mg19% DV
  8. 8Ramen noodle soup, drySoups, Sauces, and Gravies · 1 package without flavor packet (81 g)3.3 mg18% DV
  9. 9Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (243 g)3.2 mg18% DV
  10. 10Dry beef flavor ramen noodle soupSoups, Sauces, and Gravies · 1 package without flavor packet (82 g)3.2 mg18% DV
  11. 11New England clam chowder, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)3.1 mg17% DV
  12. 12Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 serving 1 cup (252 g)3 mg17% DV
  13. 13New England clam chowder, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)3 mg17% DV
  14. 14KC Masterpiece original barbecue sauceSoups, Sauces, and Gravies · 1 cup (265 g)2.9 mg16% DV
  15. 15Smart Soup French lentilSoups, Sauces, and Gravies · 10 oz 1 pouch (283 g)2.8 mg16% DV
  16. 16Smart Soup Greek minestroneSoups, Sauces, and Gravies · 10 oz 1 pouch (283 g)2.8 mg16% DV
  17. 17Smart Soup Indian Bean MasalaSoups, Sauces, and Gravies · 10 oz 1 pouch (283 g)2.8 mg16% DV
  18. 18Smart Soup Moroccan Chick PeaSoups, Sauces, and Gravies · 10 oz 1 pouch (283 g)2.8 mg16% DV
  19. 19Smart Soup Santa Fe corn chowderSoups, Sauces, and Gravies · 10 oz 1 pouch (283 g)2.8 mg16% DV
  20. 20Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)2.7 mg15% DV
  21. 21Manhattan clam chowder, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (240 g)2.6 mg15% DV
  22. 22Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies · 1 cup (245 g)2.5 mg14% DV
  23. 23Low sodium chunk style beef and mushroom soupSoups, Sauces, and Gravies · 1 cup (251 g)2.4 mg14% DV
  24. 24Chunky beef soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (245 g)2.4 mg13% DV
  25. 25Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (250 g)2.4 mg13% DV
  26. 26Split pea soup with ham, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (135 g)2.3 mg13% DV
  27. 27Split pea soup with ham, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (253 g)2.3 mg13% DV
  28. 28Kraft original barbecue sauceSoups, Sauces, and Gravies · 1 cup (283 g)2.2 mg12% DV
  29. 29Tomato beef noodle soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (251 g)2.2 mg12% DV
  30. 30Bottled tomato chili sauce, with saltSoups, Sauces, and Gravies · 1 cup (273 g)2.2 mg12% DV
  31. 31Soup, pea, split with ham, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)2.1 mg12% DV
  32. 32Soup, beef stroganoff, canned, chunky style, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)2.1 mg12% DV
  33. 33Canned chili beef soup, with waterSoups, Sauces, and Gravies · 1 cup (261 g)2.1 mg11% DV
  34. 34Restaurant-prepared shark fin soupSoups, Sauces, and Gravies · 1 cup (216 g)2 mg11% DV
  35. 35Bull's-Eye original barbecue sauceSoups, Sauces, and Gravies · 1 cup (291 g)2 mg11% DV
  36. 36Canned green pea soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (254 g)2 mg11% DV
  37. 37Canned condensed tomato bisque soupSoups, Sauces, and Gravies · 1 can (11 oz), undiluted (312 g)2 mg11% DV
  38. 38Canned bean with pork soup, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (266 g)2 mg11% DV
  39. 39Bean and pork soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (130 g)2 mg11% DV
  40. 40Canned reduced sodium split pea soupSoups, Sauces, and Gravies · 1 cup (253 g)1.9 mg11% DV
  41. 41Soup, tomato rice, canned, condensedSoups, Sauces, and Gravies · 1 can (11 oz), undiluted (312 g)1.9 mg11% DV
  42. 42Soup, turkey, chunky, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (236 g)1.9 mg11% DV
  43. 43Soup, pea, green, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (128 g)1.9 mg11% DV
  44. 44Green pea soup, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (259 g)1.9 mg11% DV
  45. 45Low sodium pea soup, prepared with waterSoups, Sauces, and Gravies · 1 cup (259 g)1.9 mg11% DV
  46. 46Chicken rice soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)1.9 mg10% DV
  47. 47Canned black bean soup, with waterSoups, Sauces, and Gravies · 1 cup (247 g)1.9 mg10% DV
  48. 48Dry ramen noodles, reduced fat, reduced sodiumSoups, Sauces, and Gravies · 1.41 oz dry (half noodle block) (40 g)1.8 mg10% DV
  49. 49Chicken noodle soup mix, drySoups, Sauces, and Gravies · 1 packet (74 g)1.8 mg10% DV
  50. 50Barbecue sauceSoups, Sauces, and Gravies · 1 cup (279 g)1.8 mg10% DV
  51. 51Minestrone soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)1.8 mg10% DV
  52. 52Canned reduced sodium minestrone soupSoups, Sauces, and Gravies · 1 cup (245 g)1.8 mg10% DV
  53. 53Bean soup with bacon, condensedSoups, Sauces, and Gravies · 1 serving 1/2 cup (128 g)1.8 mg10% DV
  54. 54Canned reduced sodium split pea and ham soupSoups, Sauces, and Gravies · 1 cup (245 g)1.7 mg10% DV
  55. 55Chunky chicken soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (245 g)1.7 mg9% DV
  56. 56Gravy, turkey, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (238 g)1.7 mg9% DV
  57. 57Low sodium prepared meat or poultry gravySoups, Sauces, and Gravies · 1 cup (236 g)1.7 mg9% DV
  58. 58Manhattan clam chowder, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (126 g)1.6 mg9% DV
  59. 59Soup, chicken noodle, low sodium, canned, prepared with equal volume waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)1.6 mg9% DV
  60. 60Gravy, beef, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (233 g)1.6 mg9% DV
  61. 61Manhattan clam chowder, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (249 g)1.6 mg9% DV
  62. 62Mushroom gravy, cannedSoups, Sauces, and Gravies · 1 cup (238 g)1.6 mg9% DV
  63. 63Mild red enchilada sauce, ready to serveSoups, Sauces, and Gravies · 1 cup (224 g)1.5 mg8% DV
  64. 64Chinese restaurant hot and sour soupSoups, Sauces, and Gravies · 1 cup (233 g)1.5 mg8% DV
  65. 65Soup, vegetable chicken, canned, prepared with water, low sodiumSoups, Sauces, and Gravies · 1 cup (241 g)1.5 mg8% DV
  66. 66New England clam chowder, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (256 g)1.4 mg8% DV
  67. 67Campbell's Chunky New England Clam ChowderSoups, Sauces, and Gravies · 1 cup (251 g)1.4 mg8% DV
  68. 68Soup, tomato, canned, condensed, reduced sodiumSoups, Sauces, and Gravies · 1 serving 1/2 cup (121 g)1.3 mg7% DV
  69. 69Tomato soup, low sodiumSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)1.3 mg7% DV
  70. 70Cream of chicken soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (126 g)1.3 mg7% DV
  71. 71Campbell's Chunky vegetable beef soupSoups, Sauces, and Gravies · 1 cup (247 g)1.3 mg7% DV
  72. 72Beef and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (250 g)1.3 mg7% DV
  73. 73Homemade thick white sauceSoups, Sauces, and Gravies · 1 cup (250 g)1.3 mg7% DV
  74. 74Canned mature red hot chili peppersSoups, Sauces, and Gravies · 1 cup (245 g)1.2 mg7% DV
  75. 75New England clam chowder, cannedSoups, Sauces, and Gravies · 1 cup (254 g)1.2 mg7% DV
  76. 76Canned condensed reduced sodium cream of mushroom soupSoups, Sauces, and Gravies · 1 cup (251 g)1.2 mg7% DV
  77. 77Soup, chunky vegetable, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (230 g)1.2 mg7% DV
  78. 78Vegetable beef soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)1.1 mg6% DV
  79. 79Vegetarian vegetable soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)1.1 mg6% DV
  80. 80Beef and vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (245 g)1.1 mg6% DV
  81. 81Beef noodle soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (125 g)1.1 mg6% DV
  82. 82Tomato beef noodle soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (244 g)1.1 mg6% DV
  83. 83Vegetable beef soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (244 g)1.1 mg6% DV
  84. 84Canned beef noodle soup, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (244 g)1.1 mg6% DV
  85. 85Vegetarian vegetable soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (241 g)1.1 mg6% DV
  86. 86Canned oyster stew, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (245 g)1.1 mg6% DV
  87. 87Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies · 1 serving 1/2 cup (135 g)1.1 mg6% DV
  88. 88Campbell's Chunky Hearty Beef Barley SoupSoups, Sauces, and Gravies · 1 cup (206 g)1 mg6% DV
  89. 89Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies · 1 serving 1/2 cup (128 g)1.0 mg6% DV
  90. 90Oyster stew, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (241 g)0.99 mg5% DV
  91. 91Soup, oyster stew, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (123 g)0.98 mg5% DV
  92. 92Canned immature green hot chili peppersSoups, Sauces, and Gravies · 1 cup (245 g)0.98 mg5% DV
  93. 93Vegetable soup with beef broth, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (123 g)0.97 mg5% DV
  94. 94Sofrito sauce, prepared from recipeSoups, Sauces, and Gravies · 0.5 cup (103 g)0.97 mg5% DV
  95. 95Vegetable beef soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (241 g)0.96 mg5% DV
  96. 96Chunky vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (240 g)0.96 mg5% DV
  97. 97Turkey noodle soup, canned, with waterSoups, Sauces, and Gravies · 1 cup (244 g)0.95 mg5% DV
  98. 98Beef barley soup, ready to serveSoups, Sauces, and Gravies · 1 cup (208 g)0.94 mg5% DV
  99. 99Instant dry potato soup mixSoups, Sauces, and Gravies · 1 serving 1/3 cup (39 g)0.93 mg5% DV
  100. 100Sweet Baby Ray's original barbecue sauceSoups, Sauces, and Gravies · 1 cup (280 g)0.92 mg5% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in magnesiumFoods high in phosphorusFoods high in zincFoods high in copperFoods high in manganeseFoods high in seleniumFoods high in iodine

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.