Foods high in iron

Enriched quick farina, dry tops the list with 58.8 mg per serving. 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. 1Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)58.8 mg326% DV
2. 2Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)50.9 mg283% DV
3. 3Chunky fortified peanut butterLegumes and Legume Products · 1 cup (258 g)45.1 mg251% DV
4. 4Smooth fortified peanut butterLegumes and Legume Products · 1 cup (258 g)42.8 mg238% DV
5. 5Spirulina, driedVegetables and Vegetable Products · 1 cup (112 g)31.9 mg177% DV
6. 6Soybeans, rawLegumes and Legume Products · 1 cup (186 g)29.2 mg162% DV
7. 7Raw goose liverPoultry Products · 1 liver (94 g)28.7 mg159% DV
8. 8Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)28.2 mg156% DV
9. 9Winged beans, rawLegumes and Legume Products · 1 cup (182 g)24.5 mg136% DV
10. 10LiverwurstCold cuts and cured meats · 1 cup, solid pack (213 g)23.9 mg133% DV
11. 11Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)23 mg128% DV
12. 12Crude rice branCereal Grains and Pasta · 1 cup (118 g)21.9 mg122% DV
13. 13Raw mothbeansLegumes and Legume Products · 1 cup (196 g)21.3 mg118% DV
14. 14Raw white beansLegumes and Legume Products · 1 cup (202 g)21.1 mg117% DV
15. 15Whole dried sesame seedsNut and Seed Products · 1 cup (144 g)21 mg116% DV
16. 16Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)19.8 mg110% DV
17. 17Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)19.6 mg109% DV
18. 18Liver pâtéLiver and organ meats · 1 cup (210 g)19.3 mg107% DV
19. 19High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)18.9 mg105% DV
20. 20Instant grits, made with water, no added fatGrits and other cooked cereals · 1 cup, cooked (240 g)17.6 mg98% DV
21. 21California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)17.2 mg96% DV
22. 22Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)17 mg95% DV
23. 23Instant grits, made with water, fat addedGrits and other cooked cereals · 1 cup, cooked (240 g)17 mg95% DV
24. 24Instant grits, made with water, fat status unknownGrits and other cooked cereals · 1 cup, cooked (240 g)17 mg95% DV
25. 25Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)16.7 mg93% DV
26. 26Small white beans, rawLegumes and Legume Products · 1 cup (215 g)16.6 mg92% DV
27. 27Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)16.6 mg92% DV
28. 28Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.5 mg92% DV
29. 29Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.5 mg92% DV
30. 30Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.5 mg92% DV
31. 31Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.4 mg91% DV
32. 32Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)16.2 mg90% DV
33. 33Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.2 mg90% DV
34. 34Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)16.2 mg90% DV
35. 35Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)16.2 mg90% DV
36. 36Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.2 mg90% DV
37. 37Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)16 mg89% DV
38. 38Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)16 mg89% DV
39. 39Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)15.7 mg87% DV
40. 40NattoSoy-based condiments · 1 cup (176 g)15.1 mg84% DV
41. 41MolassesSugars and honey · 1 cup (320 g)15.1 mg84% DV
42. 42Raw kidney beansLegumes and Legume Products · 1 cup (184 g)15.1 mg84% DV
43. 43Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)15 mg83% DV
44. 44Malt-O-Meal Chocolate Cereal, prepared with waterBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)15 mg83% DV
45. 45Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)15 mg83% DV
46. 46Uncooked teffCereal Grains and Pasta · 1 cup (193 g)14.7 mg82% DV
47. 47Quaker instant corn grits, plain, prepared, no saltBreakfast Cereals · 1 cup (219 g)14.7 mg82% DV
48. 48Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)14.7 mg82% DV
49. 49Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)14.4 mg80% DV
50. 50BearLamb, goat, game · 1 cup (135 g)14.4 mg80% DV
51. 51Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)14.4 mg80% DV
52. 52Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)14.3 mg80% DV
53. 53Pink beans, rawLegumes and Legume Products · 1 cup (210 g)14.2 mg79% DV
54. 54Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)14.2 mg79% DV
55. 55Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)14.1 mg78% DV
56. 56Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g) · 1 prepackaged single serving (30 g)14 mg78% DV
57. 57Mung beans, rawLegumes and Legume Products · 1 cup (207 g)14 mg78% DV
58. 58Fortified instant plain oats, preparedBreakfast Cereals · 1 cup, cooked (234 g)13.9 mg77% DV
59. 59Malt-O-Meal plain, prepared with waterBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)13.9 mg77% DV
60. 60Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)13.8 mg77% DV
61. 61Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)13.7 mg76% DV
62. 62Domestic duck liver, rawPoultry Products · 1 liver (44 g)13.4 mg75% DV
63. 63BeaverLamb, goat, game · 1 cup (135 g)13.4 mg74% DV
64. 64Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)13.4 mg74% DV
65. 65KidneyLiver and organ meats · 1 kidney (230 g)13.2 mg73% DV
66. 66Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)13.1 mg73% DV
67. 67Chia seedsNuts and seeds · 1 cup (168 g)13 mg72% DV
68. 68Cream of rice cereal, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)12.8 mg71% DV
69. 69Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)12.8 mg71% DV
70. 70Burger King Whopper, no cheeseFast Foods · 1 item (291 g)12.7 mg71% DV
71. 71Soybean curd cheeseSoy and meat-alternative products · 1 cup (225 g)12.6 mg70% DV
72. 72Sorghum syrupSweets · 1 cup (330 g)12.5 mg70% DV
73. 73Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)12.5 mg69% DV
74. 74Raw lentilsLegumes and Legume Products · 1 cup (192 g)12.5 mg69% DV
75. 75New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products · 3 oz (85 g)12.5 mg69% DV
76. 76Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)12.4 mg69% DV
77. 77Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)12.4 mg69% DV
78. 78Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)12.3 mg68% DV
79. 79Cream of riceGrits and other cooked cereals · 1 cup, cooked (240 g)12 mg67% DV
80. 80Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals · 1 cup (241 g)12 mg66% DV
81. 81Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)11.9 mg66% DV
82. 82Breaded and fried clamsFinfish and Shellfish Products · 3 oz (85 g)11.8 mg66% DV
83. 83Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)11.8 mg65% DV
84. 84Pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)11.6 mg65% DV
85. 85Unsalted pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)11.6 mg65% DV
86. 86Cream of Wheat, 1 min, cooked with water, microwavedBreakfast Cereals · 1 cup (237 g)11.6 mg64% DV
87. 87Cream of Wheat, 1 min, cooked with water, stove-topBreakfast Cereals · 1 cup (245 g)11.5 mg64% DV
88. 88Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)11.5 mg64% DV
89. 89Cream of Wheat, 2 1/2 min, cooked with water, microwavedBreakfast Cereals · 1 cup (231 g)11.5 mg64% DV
90. 90Salted pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)11.5 mg64% DV
91. 91Raw wild eastern oystersFinfish and Shellfish Products · 1 cup (248 g)11.4 mg64% DV
92. 92Navy beans, rawLegumes and Legume Products · 1 cup (208 g)11.4 mg63% DV
93. 93Pumpkin and squash seed kernels, driedNut and Seed Products · 1 cup (129 g)11.4 mg63% DV
94. 94Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)11 mg61% DV
95. 95Chicken liver, pan-friedPoultry Products · 3 oz (85 g)10.9 mg61% DV
96. 96Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)10.9 mg61% DV
97. 97Wheat germNot included in a food category · 1 cup (120 g)10.9 mg61% DV
98. 98Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)10.8 mg60% DV
99. 99Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)10.8 mg60% DV
100. 100Ralston Crisp Rice cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)10.8 mg60% 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.