Foods Highest in Iron

8,085 foods ranked by Iron per 100 g.

These are the foods highest in Iron, ranked by the amount per 100 g of the edible portion. Iron is a mineral essential for making hemoglobin, the protein in red blood cells that carries oxygen around the body. It comes in two forms: heme iron (from animal foods), which is well absorbed, and non-heme iron (from plants), whose absorption improves with vitamin C.

Read the full Iron guide

Reset

Values per 100 g.

Food	Iron
Spices, thyme, dried	123.60 mg
Spices, basil, dried	89.80 mg
Spearmint, dried	87.47 mg
Spices, marjoram, dried	82.71 mg
Whale, beluga, meat, dried (Alaska Native)	72.35 mg
Cereals ready-to-eat, Ralston Enriched Bran flakes	67.67 mg
Babyfood, cereal, oatmeal, with honey, dry	67.23 mg
Spices, cumin seed	66.36 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes	63.00 mg
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios	62.07 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes	62.00 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19	60.30 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes	60.00 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	60.00 mg
Cereals, MALT-O-MEAL, plain, dry	55.70 mg
Parsley, freeze-dried	53.90 mg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal	53.00 mg
Babyfood, cereal, oatmeal, dry	51.25 mg
Seal, bearded (Oogruk), meat, dried (Alaska Native)	49.60 mg
Cereals, QUAKER, Quick Oats with Iron, Dry	49.45 mg
Spices, dill weed, dried	48.78 mg
Babyfood, cereal, brown rice, dry, instant	47.60 mg
Babyfood, cereal, high protein, with apple and orange, dry	47.50 mg
Babyfood, cereal, rice, with bananas, dry	47.50 mg
Babyfood, cereal, barley, dry	47.50 mg
Babyfood, cereal, mixed, dry	47.50 mg
Babyfood, cereal, mixed, with bananas, dry	47.50 mg
Babyfood, cereal, oatmeal, with bananas, dry	47.50 mg
Babyfood, cereal, rice, dry	47.50 mg
Babyfood, cereal, whole wheat, with apples, dry	45.00 mg

Red meat, liver, shellfish, legumes, tofu, spinach and fortified cereals. Amounts are per 100 g of the edible portion; your serving may differ.

Iron — frequently asked questions

What foods are highest in Iron?

Per 100 g, some of the richest sources are Spices, thyme, dried, Spices, basil, dried, Spearmint, dried, Spices, marjoram, dried and Whale, beluga, meat, dried (Alaska Native). See the full ranking above.

How much Iron do I need a day?

The FDA Daily Value is 18 mg. Pairing plant sources with vitamin C improves absorption.

What does Iron do?

Iron is a mineral essential for making hemoglobin, the protein in red blood cells that carries oxygen around the body. It comes in two forms: heme iron (from animal foods), which is well absorbed, and non-heme iron (from plants), whose absorption improves with vitamin C.

Foods Highest in Iron

Iron — frequently asked questions

Want the full story on Iron?