Foods high in iron

Morel mushrooms, raw tops the list with 39.3 mg per 100 calories. 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. 1Morel mushrooms, rawVegetables and Vegetable Products39.3 mg
2. 2Canadian cultivated emi-tsunomata seaweed, rehydratedVegetables and Vegetable Products26 mg
3. 3Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products25.6 mg
4. 4Raw goose liverPoultry Products23 mg
5. 5Domestic duck liver, rawPoultry Products22.4 mg
6. 6Double-acting baking powderBaked Products22.1 mg
7. 7Parsley, freeze-driedVegetables and Vegetable Products19.9 mg
8. 8Garland chrysanthemum, boiled, drainedVegetables and Vegetable Products18.7 mg
9. 9Garland chrysanthemum, boiled, with saltVegetables and Vegetable Products18.7 mg
10. 10Irish moss, rawVegetables and Vegetable Products18.2 mg
11. 11Ralston Enriched Wheat Bran FlakesBreakfast Cereals17.4 mg
12. 12Fresh parsleyVegetables and Vegetable Products17.2 mg
13. 13Parsley, rawNot included in a food category17.2 mg
14. 14KimchiOlives, pickles, pickled vegetables16.7 mg
15. 15Borage, rawVegetables and Vegetable Products15.7 mg
16. 16Spinach, boiled, drained, without saltVegetables and Vegetable Products15.5 mg
17. 17Spinach, boiled, with saltVegetables and Vegetable Products15.5 mg
18. 18Boiled pumpkin leaves, with saltVegetables and Vegetable Products15.2 mg
19. 19Pumpkin leaves, boiled, drained, without saltVegetables and Vegetable Products15.2 mg
20. 20Boiled borage, with saltVegetables and Vegetable Products14.6 mg
21. 21Borage, boiled, unsaltedVegetables and Vegetable Products14.6 mg
22. 22Jute potherb, rawVegetables and Vegetable Products14 mg
23. 23Basil, rawNot included in a food category13.8 mg
24. 24Quaker Quick Oats with Iron, dryBreakfast Cereals13.3 mg
25. 25New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products13.1 mg
26. 26Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)12.5 mg
27. 27Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products12.4 mg
28. 28Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals12.3 mg
29. 29Beet greens, rawVegetables and Vegetable Products12 mg
30. 30Malt-O-Meal Chocolate Cereal, prepared with waterBreakfast Cereals11.9 mg
31. 31Malt-O-Meal chocolate cereal, dryBreakfast Cereals11.8 mg
32. 32Pumpkin leaves, rawVegetables and Vegetable Products11.7 mg
33. 33Swiss chard, boiled, drainedVegetables and Vegetable Products11.3 mg
34. 34Swiss chard, boiled, with saltVegetables and Vegetable Products11.3 mg
35. 35Quaker instant plain corn grits, dryBreakfast Cereals11.3 mg
36. 36Instant grits, made with water, no added fatGrits and other cooked cereals11.3 mg
37. 37Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals11.2 mg
38. 38Canned hearts of palmVegetables and Vegetable Products11.2 mg
39. 39Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals10.9 mg
40. 40Dock, rawVegetables and Vegetable Products10.9 mg
41. 41Fresh asparagus, cooked, no added fatOther vegetables and combinations10.9 mg
42. 42Chanterelle mushrooms, rawVegetables and Vegetable Products10.8 mg
43. 43Malt-O-Meal plain, prepared with waterBreakfast Cereals10.8 mg
44. 44Canned turnip greens, with liquidVegetables and Vegetable Products10.8 mg
45. 45Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products10.8 mg
46. 46Boiled amaranth leaves, with saltVegetables and Vegetable Products10.8 mg
47. 47Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals10.8 mg
48. 48Spirulina, rawVegetables and Vegetable Products10.7 mg
49. 49Asparagus, rawOther vegetables and combinations10.7 mg
50. 50Spanish-style tomato sauce, cannedVegetables and Vegetable Products10.5 mg
51. 51Boiled dock, with saltVegetables and Vegetable Products10.4 mg
52. 52Dock, boiled, without saltVegetables and Vegetable Products10.4 mg
53. 53Cornsalad, rawVegetables and Vegetable Products10.4 mg
54. 54Ralston Corn BiscuitsBreakfast Cereals10.2 mg
55. 55Amaranth leaves, rawVegetables and Vegetable Products10.1 mg
56. 56Enriched farina, cooked with water, with saltBreakfast Cereals10.1 mg
57. 57Canned spinach, cooked, no added fatSpinach10 mg
58. 58Canned spinach, regular pack, drained solidsVegetables and Vegetable Products10 mg
59. 59Purslane, rawVegetables and Vegetable Products10 mg
60. 60Buffalo sauceMustard and other condiments9.9 mg
61. 61Canned eastern oystersFinfish and Shellfish Products9.9 mg
62. 62Oysters, cannedShellfish9.8 mg
63. 63Farmed eastern oyster, cookedFinfish and Shellfish Products9.8 mg
64. 64Spirulina, driedVegetables and Vegetable Products9.8 mg
65. 65Farmed eastern oyster, rawFinfish and Shellfish Products9.8 mg
66. 66Broccoli raab, rawBroccoli9.7 mg
67. 67Enriched quick farina, cooked, unsaltedBreakfast Cereals9.7 mg
68. 68Hot pepper sauceMustard and other condiments9.7 mg
69. 69Tabasco pepper sauceSoups, Sauces, and Gravies9.7 mg
70. 70Canned asparagus, cooked, no added fatOther vegetables and combinations9.6 mg
71. 71Canned asparagus, drained solidsVegetables and Vegetable Products9.6 mg
72. 72Raw chrysanthemum leavesVegetables and Vegetable Products9.6 mg
73. 73Cream of Wheat, 2 1/2 min, cooked with water, microwavedBreakfast Cereals9.6 mg
74. 74Garland chrysanthemum, rawVegetables and Vegetable Products9.5 mg
75. 75Butterhead lettuce, rawVegetables and Vegetable Products9.5 mg
76. 76Chard, rawOther dark green vegetables9.5 mg
77. 77Swiss chard, rawVegetables and Vegetable Products9.5 mg
78. 78Taco sauceTomato-based condiments9.5 mg
79. 79Quaker Crunchy Bran cerealBreakfast Cereals9.4 mg
80. 80Enriched quick farina, dryBreakfast Cereals9.3 mg
81. 81Quaker instant corn grits, plain, prepared, no saltBreakfast Cereals9.1 mg
82. 82Wild eastern oyster, cookedFinfish and Shellfish Products9.1 mg
83. 83Oysters, rawShellfish9 mg
84. 84Raw wild eastern oystersFinfish and Shellfish Products9 mg
85. 85Cooked wild eastern oystersFinfish and Shellfish Products9 mg
86. 86Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals9 mg
87. 87Oysters, steamedShellfish9 mg
88. 88Quaker instant grits, country bacon flavor, dryBreakfast Cereals8.9 mg
89. 89Cream of Wheat, 1 min, cooked with water, microwavedBreakfast Cereals8.9 mg
90. 90Water convolvulus, rawVegetables and Vegetable Products8.8 mg
91. 91Fortified instant plain oats, preparedBreakfast Cereals8.8 mg
92. 92Fortified puffed wheat cerealBreakfast Cereals8.7 mg
93. 93Honey Bunches of Oats cerealBreakfast Cereals8.7 mg
94. 94Chinese cabbage, boiled, drained, without saltVegetables and Vegetable Products8.7 mg
95. 95Ralston Crisp Rice cerealBreakfast Cereals8.5 mg
96. 96Quaker Whole Hearts oat cerealBreakfast Cereals8.5 mg
97. 97Post Bran Flakes cerealBreakfast Cereals8.5 mg
98. 98Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals8.5 mg
99. 99Malt-O-Meal Honey Graham SquaresBreakfast Cereals8.5 mg
100. 100Boiled potherb jute, with saltVegetables and Vegetable Products8.5 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.