Foods high in Iron, Fe

Top foods ranked by Iron, Fe content per 100 g. Data from USDA FoodData Central.

Learn more about Iron including research evidence and supplement forms on the Iron supplement page.
# Food Per 100 g Category
1 Raw White Sorghum Bran 14.2 mg Cereal Grains and Pasta
2 Potato Flour 12.0 mg Vegetables and Vegetable Products
3 Full-Fat Soy Flour 9.5 mg Legumes and Legume Products
4 Dried Egg Yolk 9.3 mg Dairy and Egg Products
5 Raw Pumpkin Seeds (Pepitas) 8.4 mg Nut and Seed Products
6 Coconut Flour 8.0 mg Nut and Seed Products
7 Amaranth Flour 7.6 mg Cereal Grains and Pasta
8 Defatted Soy Flour 7.3 mg Legumes and Legume Products
9 Dry Light Tan Beans 7.3 mg Legumes and Legume Products
10 Dry Light Tan Beans 7.3 mg Legumes and Legume Products
11 Dry Lentils 7.2 mg Legumes and Legume Products
12 Creamy Sesame Butter 7.0 mg Nut and Seed Products
13 Dried Whole Egg 7.0 mg Dairy and Egg Products
14 Dry Light Red Kidney Beans 7.0 mg Legumes and Legume Products
15 Dry Light Red Kidney Beans 7.0 mg Legumes and Legume Products
16 Dry Cannellini Beans 6.7 mg Legumes and Legume Products
17 Dry Dark Red Kidney Beans 6.6 mg Legumes and Legume Products
18 Dry Dark Red Kidney Beans 6.6 mg Legumes and Legume Products
19 Dry Medium Red Beans 6.3 mg Legumes and Legume Products
20 Dry Medium Red Beans 6.3 mg Legumes and Legume Products
21 Raw Dry Chia Seeds 6.0 mg Cereal Grains and Pasta
22 Raw Cashews 6.0 mg Nut and Seed Products
23 Dried Black-Eyed Peas 5.9 mg Legumes and Legume Products
24 Dry Carioca Beans 5.9 mg Legumes and Legume Products
25 Dry Carioca Beans 5.9 mg Legumes and Legume Products
26 Dry Tan Beans 5.9 mg Legumes and Legume Products
27 Dry Tan Beans 5.9 mg Legumes and Legume Products
28 Ground Flaxseed 5.8 mg Nut and Seed Products
29 All-Purpose Flour, Bleached 5.6 mg Cereal Grains and Pasta
30 White Bread Flour 5.6 mg Cereal Grains and Pasta
31 Dry Great Northern Beans 5.5 mg Legumes and Legume Products
32 Dry Great Northern Beans 5.5 mg Legumes and Legume Products
33 Dry Pink Beans 5.5 mg Legumes and Legume Products
34 Dry Pink Beans 5.5 mg Legumes and Legume Products
35 All-Purpose Flour, Unbleached 5.4 mg Cereal Grains and Pasta
36 Dry Pinto Beans 5.4 mg Legumes and Legume Products
37 Dry Pinto Beans 5.4 mg Legumes and Legume Products
38 Raw Pine Nuts 5.4 mg Nut and Seed Products
39 Dry Black Beans 5.3 mg Legumes and Legume Products
40 Dry Black Beans 5.3 mg Legumes and Legume Products
41 Dry Navy Beans 5.3 mg Legumes and Legume Products
42 Dry Navy Beans 5.3 mg Legumes and Legume Products
43 Dry Cranberry Beans 5.3 mg Legumes and Legume Products
44 Dry Cranberry Beans 5.3 mg Legumes and Legume Products
45 Dry Roasted Sunflower Kernels (Salted) 5.2 mg Nut and Seed Products
46 Dry Chickpeas (Garbanzo Beans) 5.1 mg Legumes and Legume Products
47 Dry Red Beans 5.1 mg Legumes and Legume Products
48 Dry Red Beans 5.1 mg Legumes and Legume Products
49 Dry Small Red Beans 5.0 mg Legumes and Legume Products
50 Dry Small Red Beans 5.0 mg Legumes and Legume Products

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