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 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. 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. 3Spirulina, driedVegetables and Vegetable Products · 1 cup (112 g)31.9 mg177% DV
  4. 4Soybeans, rawLegumes and Legume Products · 1 cup (186 g)29.2 mg162% DV
  5. 5Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)28.2 mg156% DV
  6. 6Domestic duck liver, rawPoultry Products · 3 oz (85 g)26 mg144% DV
  7. 7Raw goose liverPoultry Products · 3 oz (85 g)26 mg144% DV
  8. 8Winged beans, rawLegumes and Legume Products · 1 cup (182 g)24.5 mg136% DV
  9. 9Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)23 mg128% DV
  10. 10Crude rice branCereal Grains and Pasta · 1 cup (118 g)21.9 mg122% DV
  11. 11Raw mothbeansLegumes and Legume Products · 1 cup (196 g)21.3 mg118% DV
  12. 12Raw white beansLegumes and Legume Products · 1 cup (202 g)21.1 mg117% DV
  13. 13Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)19.8 mg110% DV
  14. 14Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)19.6 mg109% DV
  15. 15High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)18.9 mg105% DV
  16. 16Instant grits, made with water, no added fatGrits and other cooked cereals · 1 cup, cooked (240 g)17.6 mg98% DV
  17. 17California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)17.2 mg96% DV
  18. 18Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)17 mg95% DV
  19. 19Instant grits, made with water, fat addedGrits and other cooked cereals · 1 cup, cooked (240 g)17 mg95% DV
  20. 20Instant grits, made with water, fat status unknownGrits and other cooked cereals · 1 cup, cooked (240 g)17 mg95% DV
  21. 21Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)16.7 mg93% DV
  22. 22Small white beans, rawLegumes and Legume Products · 1 cup (215 g)16.6 mg92% DV
  23. 23Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)16.6 mg92% DV
  24. 24Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.5 mg92% DV
  25. 25Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.5 mg92% DV
  26. 26Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.5 mg92% DV
  27. 27Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.4 mg91% DV
  28. 28Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)16.2 mg90% DV
  29. 29Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.2 mg90% DV
  30. 30Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)16.2 mg90% DV
  31. 31Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)16.2 mg90% DV
  32. 32Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)16.2 mg90% DV
  33. 33Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)16 mg89% DV
  34. 34Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)16 mg89% DV
  35. 35Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)15.7 mg87% DV
  36. 36NattoSoy-based condiments · 1 cup (176 g)15.1 mg84% DV
  37. 37MolassesSugars and honey · 1 cup (320 g)15.1 mg84% DV
  38. 38Raw kidney beansLegumes and Legume Products · 1 cup (184 g)15.1 mg84% DV
  39. 39Malt-O-Meal chocolate cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)15 mg83% DV
  40. 40Cereals, MALT-O-MEAL, chocolate, prepared with water, without saltBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)15 mg83% DV
  41. 41Uncooked teffCereal Grains and Pasta · 1 cup (193 g)14.7 mg82% DV
  42. 42Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals · 1 cup (219 g)14.7 mg82% DV
  43. 43Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)14.7 mg82% DV
  44. 44Worcestershire sauceSoups, Sauces, and Gravies · 1 cup (275 g)14.6 mg81% DV
  45. 45Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)14.4 mg80% DV
  46. 46Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)14.4 mg80% DV
  47. 47Malt-O-Meal Farina Hot Wheat Cereal, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)14.3 mg80% DV
  48. 48Pink beans, rawLegumes and Legume Products · 1 cup (210 g)14.2 mg79% DV
  49. 49Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)14.2 mg79% DV
  50. 50Malt-O-Meal Maple & Brown Sugar Hot Wheat, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)14.1 mg78% DV
  51. 51Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g) · 1 prepackaged single serving (30 g)14 mg78% DV
  52. 52Mung beans, rawLegumes and Legume Products · 1 cup (207 g)14 mg78% DV
  53. 53Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)13.9 mg77% DV
  54. 54Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltBreakfast Cereals · 1 serving (3 T dry cereal plus 1 cup water) (268 g)13.9 mg77% DV
  55. 55Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)13.8 mg77% DV
  56. 56Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)13.7 mg76% DV
  57. 57Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)13.4 mg74% DV
  58. 58Cream of rice cereal, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)12.8 mg71% DV
  59. 59Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)12.8 mg71% DV
  60. 60Burger King Whopper, no cheeseFast Foods · 1 item (291 g)12.7 mg71% DV
  61. 61Soybean curd cheeseSoy and meat-alternative products · 1 cup (225 g)12.6 mg70% DV
  62. 62Soybean curd cheeseLegumes and Legume Products · 1 cup (225 g)12.6 mg70% DV
  63. 63Sorghum syrupSweets · 1 cup (330 g)12.5 mg70% DV
  64. 64Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)12.5 mg69% DV
  65. 65Raw lentilsLegumes and Legume Products · 1 cup (192 g)12.5 mg69% DV
  66. 66New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products · 3 oz (85 g)12.5 mg69% DV
  67. 67Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)12.4 mg69% DV
  68. 68Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)12.4 mg69% DV
  69. 69Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)12.3 mg68% DV
  70. 70Cream of riceGrits and other cooked cereals · 1 cup, cooked (240 g)12 mg67% DV
  71. 71Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals · 1 cup (241 g)12 mg66% DV
  72. 72Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)11.9 mg66% DV
  73. 73Breaded and fried clamsFinfish and Shellfish Products · 3 oz (85 g)11.8 mg66% DV
  74. 74Quaker Instant Grits, Redeye Gravy & Country Ham, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)11.8 mg65% DV
  75. 75Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (237 g)11.6 mg64% DV
  76. 76Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (245 g)11.5 mg64% DV
  77. 77Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)11.5 mg64% DV
  78. 78Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (231 g)11.5 mg64% DV
  79. 79Navy beans, rawLegumes and Legume Products · 1 cup (208 g)11.4 mg63% DV
  80. 80Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)11 mg61% DV
  81. 81Chicken liver, pan-friedPoultry Products · 3 oz (85 g)10.9 mg61% DV
  82. 82Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)10.9 mg61% DV
  83. 83Wheat germNot included in a food category · 1 cup (120 g)10.9 mg61% DV
  84. 84Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)10.8 mg60% DV
  85. 85Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)10.8 mg60% DV
  86. 86Ralston Crisp Rice cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)10.8 mg60% DV
  87. 87Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)10.8 mg60% DV
  88. 88Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)10.7 mg60% DV
  89. 89Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)10.7 mg60% DV
  90. 90Quaker Instant Grits, Ham 'n' Cheese, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)10.7 mg59% DV
  91. 91Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals · 3 tablespoon (1 NLEA serving) (33 g)10.6 mg59% DV
  92. 92Meat extenderLegumes and Legume Products · 1 cup (88 g)10.6 mg59% DV
  93. 93Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.4 mg58% DV
  94. 94Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products · 1 cup (269 g)10.4 mg58% DV
  95. 95Instant oatmeal with non-dairy milk, no fatOatmeal · 1 single serving container (210 g)10.4 mg58% DV
  96. 96Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.3 mg57% DV
  97. 97Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)10.3 mg57% DV
  98. 98Malt-O-Meal Honey Graham SquaresBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.1 mg56% DV
  99. 99Raw fava beansLegumes and Legume Products · 1 cup (150 g)10.1 mg56% DV
  100. 100Instant oatmeal with non-dairy milk, fatOatmeal · 1 single serving container (210 g)10 mg56% DV

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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.