Foods high in iron

Canadian cultivated emi-tsunomata seaweed, dry tops the list with 66.4 mg per 100 g. The Daily Value for iron is 18 mg. Ranked from 376,342 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products66.4 mg369% DV
2. 2Parsley, freeze-driedVegetables and Vegetable Products53.9 mg299% DV
3. 3Spirulina, driedVegetables and Vegetable Products28.5 mg158% DV
4. 4Agar, driedVegetables and Vegetable Products21.4 mg119% DV
5. 5Chives, freeze-driedVegetables and Vegetable Products20 mg111% DV
6. 6Morel mushrooms, rawVegetables and Vegetable Products12.2 mg68% DV
7. 7Potato flourVegetables and Vegetable Products12 mg67% DV
8. 8Dried ancho peppersVegetables and Vegetable Products10.9 mg61% DV
9. 9Freeze-dried red sweet peppersVegetables and Vegetable Products10.4 mg58% DV
10. 10Dried pasilla peppersVegetables and Vegetable Products9.8 mg55% DV
11. 11Sun-dried tomatoesVegetables and Vegetable Products9.1 mg51% DV
12. 12Irish moss, rawVegetables and Vegetable Products8.9 mg49% DV
13. 13Lemongrass, rawVegetables and Vegetable Products8.2 mg45% DV
14. 14Canadian cultivated emi-tsunomata seaweed, rehydratedVegetables and Vegetable Products8.1 mg45% DV
15. 15Leeks, freeze-driedVegetables and Vegetable Products7.6 mg42% DV
16. 16Baked potato skin, with saltVegetables and Vegetable Products7 mg39% DV
17. 17Baked potato skin, without saltVegetables and Vegetable Products7 mg39% DV
18. 18Oriental radishes, driedVegetables and Vegetable Products6.7 mg37% DV
19. 19Fresh parsleyVegetables and Vegetable Products6.2 mg34% DV
20. 20Pepeao, driedVegetables and Vegetable Products6.1 mg34% DV
21. 21Boiled potato skin, with saltVegetables and Vegetable Products6.1 mg34% DV
22. 22Boiled potato skins, unsaltedVegetables and Vegetable Products6.1 mg34% DV
23. 23Sun-dried hot chile peppersVegetables and Vegetable Products6 mg34% DV
24. 24Shallots, freeze-driedVegetables and Vegetable Products6 mg33% DV
25. 25Microwaved potato skin, with saltVegetables and Vegetable Products5.9 mg33% DV
26. 26Microwaved potato skin, without saltVegetables and Vegetable Products5.9 mg33% DV
27. 27Dried cloud ear mushroomsVegetables and Vegetable Products5.9 mg33% DV
28. 28Kanpyo, dried gourd stripsVegetables and Vegetable Products5.1 mg28% DV
29. 29Jute potherb, rawVegetables and Vegetable Products4.8 mg26% DV
30. 30Tomato powderVegetables and Vegetable Products4.6 mg25% DV
31. 31Yeast extract spreadVegetables and Vegetable Products4 mg22% DV
32. 32Drumstick leaves, rawVegetables and Vegetable Products4 mg22% DV
33. 33Winged bean leaves, rawVegetables and Vegetable Products4 mg22% DV
34. 34Cassava flourVegetables and Vegetable Products4 mg22% DV
35. 35Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products3.9 mg21% DV
36. 36Garland chrysanthemum, boiled, drainedVegetables and Vegetable Products3.7 mg21% DV
37. 37Garland chrysanthemum, boiled, with saltVegetables and Vegetable Products3.7 mg21% DV
38. 38Boiled borage, with saltVegetables and Vegetable Products3.6 mg20% DV
39. 39Borage, boiled, unsaltedVegetables and Vegetable Products3.6 mg20% DV
40. 40Spinach, boiled, drained, without saltVegetables and Vegetable Products3.6 mg20% DV
41. 41Spinach, boiled, with saltVegetables and Vegetable Products3.6 mg20% DV
42. 42Green soybeans, rawVegetables and Vegetable Products3.5 mg20% DV
43. 43Spanish-style tomato sauce, cannedVegetables and Vegetable Products3.5 mg19% DV
44. 44Chanterelle mushrooms, rawVegetables and Vegetable Products3.5 mg19% DV
45. 45Jerusalem artichokes, rawVegetables and Vegetable Products3.4 mg19% DV
46. 46Borage, rawVegetables and Vegetable Products3.3 mg18% DV
47. 47Potato skin, rawVegetables and Vegetable Products3.2 mg18% DV
48. 48Sprouted lentils, rawVegetables and Vegetable Products3.2 mg18% DV
49. 49Boiled pumpkin leaves, with saltVegetables and Vegetable Products3.2 mg18% DV
50. 50Pumpkin leaves, boiled, drained, without saltVegetables and Vegetable Products3.2 mg18% DV
51. 51Canned tomato paste, unsaltedVegetables and Vegetable Products3.2 mg18% DV
52. 52Beet greens, rawVegetables and Vegetable Products3.2 mg18% DV
53. 53Boiled potherb jute, with saltVegetables and Vegetable Products3.1 mg17% DV
54. 54Jute potherb, boiledVegetables and Vegetable Products3.1 mg17% DV
55. 55Lima beans, rawVegetables and Vegetable Products3.1 mg17% DV
56. 56Canned hearts of palmVegetables and Vegetable Products3.1 mg17% DV
57. 57Dandelion greens, rawVegetables and Vegetable Products3.1 mg17% DV
58. 58Sprouted lentils, stir-friedVegetables and Vegetable Products3.1 mg17% DV
59. 59Sprouted lentils, stir-fried, with saltVegetables and Vegetable Products3.1 mg17% DV
60. 60Frozen pinto beans, unpreparedVegetables and Vegetable Products3 mg17% DV
61. 61Canned grape leavesVegetables and Vegetable Products3 mg17% DV
62. 62Kelp, rawVegetables and Vegetable Products2.9 mg16% DV
63. 63Spirulina, rawVegetables and Vegetable Products2.8 mg16% DV
64. 64Boiled frozen pinto beans, with saltVegetables and Vegetable Products2.7 mg15% DV
65. 65Boiled pinto beans, drained, no saltVegetables and Vegetable Products2.7 mg15% DV
66. 66Spinach, rawVegetables and Vegetable Products2.7 mg15% DV
67. 67Sun-dried tomatoes, packed in oil, drainedVegetables and Vegetable Products2.7 mg15% DV
68. 68Grape leaves, rawVegetables and Vegetable Products2.6 mg15% DV
69. 69Arrowhead, rawVegetables and Vegetable Products2.6 mg14% DV
70. 70Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products2.5 mg14% DV
71. 71Green soybeans, boiled, with saltVegetables and Vegetable Products2.5 mg14% DV
72. 72KimchiVegetables and Vegetable Products2.5 mg14% DV
73. 73Lima beans, boiled, drained, no saltVegetables and Vegetable Products2.5 mg14% DV
74. 74Lima beans, boiled, with saltVegetables and Vegetable Products2.5 mg14% DV
75. 75Dock, rawVegetables and Vegetable Products2.4 mg13% DV
76. 76Edible-podded peas, frozen, boiled, saltedVegetables and Vegetable Products2.4 mg13% DV
77. 77Frozen snap peas, boiled, drainedVegetables and Vegetable Products2.4 mg13% DV
78. 78Raw fireweed leavesVegetables and Vegetable Products2.4 mg13% DV
79. 79Blackeye peas, frozenVegetables and Vegetable Products2.4 mg13% DV
80. 80Frozen edamame, preparedVegetables and Vegetable Products2.3 mg13% DV
81. 81Amaranth leaves, rawVegetables and Vegetable Products2.3 mg13% DV
82. 82Drumstick leaves, boiledVegetables and Vegetable Products2.3 mg13% DV
83. 83Drumstick leaves, boiled, with saltVegetables and Vegetable Products2.3 mg13% DV
84. 84Canned spinach, regular pack, drained solidsVegetables and Vegetable Products2.3 mg13% DV
85. 85Raw chrysanthemum leavesVegetables and Vegetable Products2.3 mg13% DV
86. 86Garland chrysanthemum, rawVegetables and Vegetable Products2.3 mg13% DV
87. 87Canned crushed tomatoesVegetables and Vegetable Products2.3 mg13% DV
88. 88Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products2.3 mg13% DV
89. 89Boiled amaranth leaves, with saltVegetables and Vegetable Products2.3 mg13% DV
90. 90Sprouted peas, rawVegetables and Vegetable Products2.3 mg13% DV
91. 91Swiss chard, boiled, drainedVegetables and Vegetable Products2.3 mg13% DV
92. 92Swiss chard, boiled, with saltVegetables and Vegetable Products2.3 mg13% DV
93. 93Raw taro leavesVegetables and Vegetable Products2.3 mg13% DV
94. 94Pumpkin leaves, rawVegetables and Vegetable Products2.2 mg12% DV
95. 95Raw arrowrootVegetables and Vegetable Products2.2 mg12% DV
96. 96Frozen baby lima beans, unpreparedVegetables and Vegetable Products2.2 mg12% DV
97. 97Cornsalad, rawVegetables and Vegetable Products2.2 mg12% DV
98. 98Wakame, rawVegetables and Vegetable Products2.2 mg12% DV
99. 99Asparagus, rawVegetables and Vegetable Products2.1 mg12% DV
100. 100Broccoli raab, rawVegetables and Vegetable Products2.1 mg12% 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.