Foods high in Iron
Daily Value: 18 mg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Baked beans, canned, with pork and tomato sauce
13 g Protein13 mg Zinc0.52 mg Copper
8 mg44% DV · per 1 cup - White beans, mature seeds, canned
19 g Protein0.61 mg Copper1.3 mg Manganese
7.8 mg44% DV · per 1 cup - Oyster, eastern, wild, cooked, moist heat
9.7 g Protein15 mcg Vitamin B1267 mg Zinc
7.8 mg43% DV · per 3 oz - Lentils, mature seeds, cooked, boiled, with salt
18 g Protein358 mcg Folate (DFE)16 g Fiber
6.6 mg37% DV · per 1 cup - Spinach, cooked, boiled, drained, with salt
5.3 g Protein888 mcg Vitamin K943 mcg Vitamin A (RAE)
6.4 mg36% DV · per 1 cup - Tofu, raw, regular, prepared with calcium sulfate
9.4 g Protein6.2 mg Iron406 mg Calcium
6.2 mg35% DV · per 0.25 block - Sesame butter, paste
5.8 g Protein1.3 mg Copper0.81 mg Manganese
6.1 mg34% DV · per 2 tbsp - Mussel, blue, cooked, moist heat
20 g Protein20 mcg Vitamin B125.8 mg Manganese
5.7 mg32% DV · per 3 oz - Kidney beans, california red, mature seeds, cooked, boiled, with salt
16 g Protein16 g Fiber0.51 mg Copper
5.3 mg29% DV · per 1 cup - Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
5.2 mg29% DV · per 1 egg - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
5.1 mg28% DV · per 1 cup - Lima beans, immature seeds, raw
11 g Protein1.9 mg Manganese0.5 mg Copper
4.9 mg27% DV · per 1 cup - Navy beans, mature seeds, canned
20 g Protein0.54 mg Copper13 g Fiber
4.8 mg27% DV · per 1 cup - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
15 g Protein1.7 mg Manganese282 mcg Folate (DFE)
4.7 mg26% DV · per 1 cup - Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
24 g Protein6.4 mcg Vitamin B126.3 mg Zinc
4.6 mg26% DV · per 3 oz - Black beans, mature seeds, canned, low sodium
14 g Protein17 g Fiber0.46 mg Copper
4.6 mg25% DV · per 1 cup - Tempeh
34 g Protein0.93 mg Copper2.2 mg Manganese
4.5 mg25% DV · per 1 cup - Yellow beans, mature seeds, cooked, boiled, with salt
16 g Protein18 g Fiber0.33 mg Copper
4.4 mg24% DV · per 1 cup - Pasta, fresh-refrigerated, plain, as purchased
14 g Protein364 mcg Folate (DFE)0.9 mg Thiamin (B1)
4.3 mg24% DV · per 4.5 oz - Sesame seeds, whole, roasted and toasted
4.8 g Protein0.7 mg Copper0.71 mg Manganese
4.2 mg23% DV · per 1 oz - Bison, chuck, shoulder clod, separable lean only, cooked, braised
29 g Protein2 mcg Vitamin B127.3 mg Zinc
4.1 mg23% DV · per 3 oz - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
4.1 mg23% DV · per 1 cup - Potatoes, baked, skin, without salt
2.5 g Protein0.47 mg Copper4.1 mg Iron
4.1 mg23% DV · per 1 skin - Bread, white
9.5 g Protein22 mcg Selenium0.48 mg Thiamin (B1)
4.1 mg23% DV · per 100 g - Chard, swiss, cooked, boiled, drained, with salt
3.3 g Protein573 mcg Vitamin K536 mcg Vitamin A (RAE)
4 mg22% DV · per 1 cup, chopped - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
3.9 mg22% DV · per 3 oz - Peas, edible-podded, frozen, cooked, boiled, drained, with salt
5.6 g Protein48 mcg Vitamin K35 mg Vitamin C
3.8 mg21% DV · per 1 cup - Raisins, seeded
3.7 g Protein0.44 mg Copper9.9 g Fiber
3.8 mg21% DV · per 1 cup (not packed) - Cabbage, kimchi
1.7 g Protein65 mcg Vitamin K0.32 mg Riboflavin (B2)
3.8 mg21% DV · per 1 cup - Pears, dried, sulfured, uncooked
3.3 g Protein0.65 mg Copper13 g Fiber
3.7 mg20% DV · per 10 halves - Pinto beans, mature seeds, cooked, boiled, with salt
15 g Protein294 mcg Folate (DFE)15 g Fiber
3.6 mg20% DV · per 1 cup - Pumpkin, canned, with salt
2.7 g Protein1,906 mcg Vitamin A (RAE)39 mcg Vitamin K
3.4 mg19% DV · per 1 cup - Sweet potato, canned, mashed
5 g Protein1,109 mcg Vitamin A (RAE)2.5 mg Manganese
3.4 mg19% DV · per 1 cup - Tomatoes, red, ripe, canned, stewed
2.3 g Protein0.29 mg Copper20 mg Vitamin C
3.4 mg19% DV · per 1 cup - Peaches, dried, sulfured, stewed, without added sugar
3 g Protein0.3 mg Copper7 g Fiber
3.4 mg19% DV · per 1 cup - Cherries, sour, red, canned, water pack, solids and liquids
1.9 g Protein0.17 mg Copper3.3 mg Iron
3.3 mg19% DV · per 1 cup - Turnip greens, frozen, cooked, boiled, drained, without salt
5.5 g Protein851 mcg Vitamin K882 mcg Vitamin A (RAE)
3.2 mg18% DV · per 1 cup - Beet greens, raw
1.6 g Protein292 mcg Vitamin K152 mcg Folate (DFE)
3.2 mg18% DV · per 100 g - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted
7.2 g Protein132 mcg Folate (DFE)0.39 mg Thiamin (B1)
2.9 mg16% DV · per 1 small bagel (3" dia) - Rice, white, long-grain, parboiled, enriched, cooked
4.6 g Protein215 mcg Folate (DFE)0.33 mg Thiamin (B1)
2.9 mg16% DV · per 1 cup