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 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. 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. 7Double-acting baking powderBaked Products20.8 mg
  8. 8Parsley, freeze-driedVegetables and Vegetable Products19.9 mg
  9. 9Garland chrysanthemum, boiled, with saltVegetables and Vegetable Products18.7 mg
  10. 10Chrysanthemum, garland, cooked, boiled, drained, without saltVegetables and Vegetable Products18.7 mg
  11. 11Irish moss, rawVegetables and Vegetable Products18.2 mg
  12. 12Ralston Enriched Wheat Bran FlakesBreakfast Cereals17.4 mg
  13. 13Fresh parsleyVegetables and Vegetable Products17.2 mg
  14. 14Parsley, rawNot included in a food category17.2 mg
  15. 15KimchiVegetables and Vegetable Products16.7 mg
  16. 16KimchiOlives, pickles, pickled vegetables16.7 mg
  17. 17Borage, rawVegetables and Vegetable Products15.7 mg
  18. 18Spinach, boiled, with saltVegetables and Vegetable Products15.5 mg
  19. 19Spinach, boiled, drained, without saltVegetables and Vegetable Products15.5 mg
  20. 20Boiled pumpkin leaves, with saltVegetables and Vegetable Products15.2 mg
  21. 21Pumpkin leaves, boiled, drained, without saltVegetables and Vegetable Products15.2 mg
  22. 22Boiled borage, with saltVegetables and Vegetable Products14.6 mg
  23. 23Borage, boiled, unsaltedVegetables and Vegetable Products14.6 mg
  24. 24Jute potherb, rawVegetables and Vegetable Products14 mg
  25. 25Basil, rawNot included in a food category13.8 mg
  26. 26Quaker Quick Oats with Iron, dryBreakfast Cereals13.3 mg
  27. 27New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products13.1 mg
  28. 28Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)12.5 mg
  29. 29Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products12.4 mg
  30. 30Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals12.3 mg
  31. 31Beet greens, rawVegetables and Vegetable Products12 mg
  32. 32Cereals, MALT-O-MEAL, chocolate, prepared with water, without saltBreakfast Cereals11.9 mg
  33. 33Malt-O-Meal chocolate cereal, dryBreakfast Cereals11.8 mg
  34. 34Pumpkin leaves, rawVegetables and Vegetable Products11.7 mg
  35. 35Swiss chard, boiled, with saltVegetables and Vegetable Products11.3 mg
  36. 36Chard, swiss, cooked, boiled, drained, without saltVegetables and Vegetable Products11.3 mg
  37. 37Quaker instant plain corn grits, dryBreakfast Cereals11.3 mg
  38. 38Instant grits, made with water, no added fatGrits and other cooked cereals11.3 mg
  39. 39Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals11.2 mg
  40. 40Canned hearts of palmVegetables and Vegetable Products11.2 mg
  41. 41Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals10.9 mg
  42. 42Dock, rawVegetables and Vegetable Products10.9 mg
  43. 43Fresh asparagus, cooked, no added fatOther vegetables and combinations10.9 mg
  44. 44Chanterelle mushrooms, rawVegetables and Vegetable Products10.8 mg
  45. 45Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltBreakfast Cereals10.8 mg
  46. 46Canned turnip greens, with liquidVegetables and Vegetable Products10.8 mg
  47. 47Boiled amaranth leaves, with saltVegetables and Vegetable Products10.8 mg
  48. 48Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products10.8 mg
  49. 49Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals10.8 mg
  50. 50Spirulina, rawVegetables and Vegetable Products10.7 mg
  51. 51Asparagus, rawOther vegetables and combinations10.7 mg
  52. 52Spanish-style tomato sauce, cannedVegetables and Vegetable Products10.5 mg
  53. 53Boiled dock, with saltVegetables and Vegetable Products10.4 mg
  54. 54Dock, boiled, without saltVegetables and Vegetable Products10.4 mg
  55. 55Cornsalad, rawVegetables and Vegetable Products10.4 mg
  56. 56Ralston Corn BiscuitsBreakfast Cereals10.2 mg
  57. 57Amaranth leaves, rawVegetables and Vegetable Products10.1 mg
  58. 58Enriched farina, cooked with water, with saltBreakfast Cereals10.1 mg
  59. 59Canned spinach, cooked, no added fatSpinach10 mg
  60. 60Canned spinach, regular pack, drained solidsVegetables and Vegetable Products10 mg
  61. 61Purslane, rawVegetables and Vegetable Products10 mg
  62. 62Buffalo sauceMustard and other condiments9.9 mg
  63. 63Canned eastern oystersFinfish and Shellfish Products9.9 mg
  64. 64Oysters, cannedShellfish9.8 mg
  65. 65Farmed eastern oyster, cookedFinfish and Shellfish Products9.8 mg
  66. 66Spirulina, driedVegetables and Vegetable Products9.8 mg
  67. 67Farmed eastern oyster, rawFinfish and Shellfish Products9.8 mg
  68. 68Broccoli raab, rawBroccoli9.7 mg
  69. 69Enriched quick farina, cooked, unsaltedBreakfast Cereals9.7 mg
  70. 70Hot pepper sauceMustard and other condiments9.7 mg
  71. 71Tabasco pepper sauceSoups, Sauces, and Gravies9.7 mg
  72. 72Canned asparagus, cooked, no added fatOther vegetables and combinations9.6 mg
  73. 73Canned asparagus, drained solidsVegetables and Vegetable Products9.6 mg
  74. 74Raw chrysanthemum leavesVegetables and Vegetable Products9.6 mg
  75. 75Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals9.6 mg
  76. 76Garland chrysanthemum, rawVegetables and Vegetable Products9.5 mg
  77. 77Butterhead lettuce, rawVegetables and Vegetable Products9.5 mg
  78. 78Chard, rawOther dark green vegetables9.5 mg
  79. 79Swiss chard, rawVegetables and Vegetable Products9.5 mg
  80. 80Taco sauceTomato-based condiments9.5 mg
  81. 81Quaker Crunchy Bran cerealBreakfast Cereals9.4 mg
  82. 82Enriched quick farina, dryBreakfast Cereals9.3 mg
  83. 83Red leaf lettuce, rawVegetables and Vegetable Products9.2 mg
  84. 84Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals9.1 mg
  85. 85Wild eastern oyster, cookedFinfish and Shellfish Products9.1 mg
  86. 86Raw wild eastern oystersFinfish and Shellfish Products9 mg
  87. 87Oysters, rawShellfish9 mg
  88. 88Cooked wild eastern oystersFinfish and Shellfish Products9 mg
  89. 89Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals9 mg
  90. 90Oysters, steamedShellfish9 mg
  91. 91Quaker instant grits, country bacon flavor, dryBreakfast Cereals8.9 mg
  92. 92Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals8.9 mg
  93. 93Water convolvulus, rawVegetables and Vegetable Products8.8 mg
  94. 94Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals8.8 mg
  95. 95Fortified puffed wheat cerealBreakfast Cereals8.7 mg
  96. 96Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals8.7 mg
  97. 97Chinese cabbage, boiled, with saltVegetables and Vegetable Products8.7 mg
  98. 98Chinese cabbage, boiled, drained, without saltVegetables and Vegetable Products8.7 mg
  99. 99Ralston Crisp Rice cerealBreakfast Cereals8.5 mg
  100. 100Quaker Whole Hearts oat cerealBreakfast Cereals8.5 mg

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.