Foods high in Iron
Daily Value: 18 mg. Every food, ranked by a typical serving, including supplements, powders, organ meats and other specialty items. Everyday foods only
- Beef, variety meats and by-products, spleen, raw
21 g Protein50 mg Iron6.4 mcg Vitamin B12
50 mg280% DV · per 4 oz - Lamb, variety meats and by-products, spleen, raw
19 g Protein47 mg Iron6 mcg Vitamin B12
47 mg263% DV · per 4 oz - Walrus, meat, dried (Alaska Native)
57 g Protein43 mg Iron10 mg Niacin (B3)
43 mg239% DV · per 100 g - Beef, variety meats and by-products, spleen, cooked, braised
21 g Protein33 mg Iron4.3 mcg Vitamin B12
33 mg186% DV · per 3 oz - Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
62 g Protein33 mg Iron5 mg Zinc
33 mg183% DV · per 100 g - Lamb, variety meats and by-products, spleen, cooked, braised
22 g Protein4.5 mcg Vitamin B1233 mg Iron
33 mg183% DV · per 3 oz - Whale, beluga, meat, dried (Alaska Native)
31 g Protein33 mg Iron3.3 mcg Vitamin B12
33 mg181% DV · per 1 strip - Soybeans, mature seeds, raw
68 g Protein3.1 mg Copper4.7 mg Manganese
29 mg162% DV · per 1 cup - Pork, fresh, variety meats and by-products, liver, raw
24 g Protein29 mcg Vitamin B127,347 mcg Vitamin A (RAE)
26 mg146% DV · per 4 oz - Goose, liver, raw
14 g Protein46 mcg Vitamin B127,913 mcg Vitamin A (RAE)
26 mg144% DV · per 3 oz - Duck, domesticated, liver, raw
16 g Protein46 mcg Vitamin B1210,186 mcg Vitamin A (RAE)
26 mg144% DV · per 3 oz - Whale, beluga, meat, raw (Alaska Native)
27 g Protein26 mg Iron2.6 mcg Vitamin B12
26 mg144% DV · per 100 g - Pork, fresh, variety meats and by-products, spleen, raw
20 g Protein3.7 mcg Vitamin B1225 mg Iron
25 mg140% DV · per 4 oz - Winged beans, mature seeds, raw
54 g Protein5.2 mg Copper6.8 mg Manganese
24 mg136% DV · per 1 cup - Rice bran, crude
16 g Protein17 mg Manganese4.8 mg Vitamin B6
22 mg122% DV · per 1 cup - Seaweed, agar, dried
6.2 g Protein4.3 mg Manganese770 mg Magnesium
21 mg119% DV · per 100 g - Mothbeans, mature seeds, raw
45 g Protein1,272 mcg Folate (DFE)747 mg Magnesium
21 mg118% DV · per 1 cup - Oopah (tunicate), whole animal (Alaska Native)
12 g Protein21 mg Iron2.2 g Total fat
21 mg115% DV · per 100 g - QUAKER, Quick Oats with Iron, Dry
5.5 g Protein20 mg Iron108 mg Magnesium
20 mg110% DV · per 0.5 cup - RALSTON Enriched Wheat Bran flakes
3 g Protein6 mcg Vitamin B1219 mg Zinc
20 mg109% DV · per 1 serving (NLEA serving size = 0.75 cup) - Seal, ringed, meat (Alaska Native)
28 g Protein20 mg Iron0.53 mg Riboflavin (B2)
20 mg109% DV · per 100 g - Pork, fresh, variety meats and by-products, spleen, cooked, braised
24 g Protein19 mg Iron2.3 mcg Vitamin B12
19 mg105% DV · per 3 oz - Kidney beans, california red, mature seeds, raw
45 g Protein2 mg Copper725 mcg Folate (DFE)
17 mg96% DV · per 1 cup - QUAKER, Toasted Multigrain Crisps
7.1 g Protein707 mcg Folate (DFE)2.2 mg Manganese
17 mg95% DV · per 1.25 cup (1 NLEA serving) - Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native)
24 g Protein17 mg Iron2.6 mg Zinc
17 mg94% DV · per 100 g - Soy meal, defatted, raw
60 g Protein2.4 mg Copper4.6 mg Manganese
17 mg93% DV · per 1 cup - Small white beans, mature seeds, raw
45 g Protein830 mcg Folate (DFE)54 g Fiber
17 mg92% DV · per 1 cup - Cowpeas, catjang, mature seeds, raw
40 g Protein1,067 mcg Folate (DFE)1.8 mg Copper
17 mg92% DV · per 1 cup - POST, Honey Nut Shredded Wheat
5 g Protein17 mg Iron1.5 mcg Vitamin B12
17 mg92% DV · per 1 cup (1 NLEA serving) - QUAKER, Oatmeal Squares, cinnamon
6.3 g Protein684 mcg Folate (DFE)17 mg Iron
17 mg92% DV · per 1 cup (1 NLEA serving) - POST GREAT GRAINS Banana Nut Crunch
5.8 g Protein17 mg Iron332 mcg Folate (DFE)
17 mg92% DV · per 1 cup (1 NLEA serving) - POST, GRAPE-NUTS Cereal
6.5 g Protein16 mg Iron332 mcg Folate (DFE)
16 mg90% DV · per 0.5 cup (1 NLEA serving) - QUAKER Oatmeal Squares, Golden Maple
6.3 g Protein405 mcg Folate (DFE)16 mg Iron
16 mg90% DV · per 1 cup (1 NLEA serving) - Cockles, raw (Alaska Native)
14 g Protein16 mg Iron3.2 mg Niacin (B3)
16 mg90% DV · per 100 g - MALT-O-MEAL, Frosted Mini SPOONERS
5 g Protein669 mcg Folate (DFE)16 mg Iron
16 mg90% DV · per 1 cup (1 NLEA serving) - Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
4.8 g Protein466 mcg Folate (DFE)16 mg Iron
16 mg90% DV · per 1 cup (1 NLEA serving) - POST, HONEY BUNCHES OF OATS with vanilla bunches
4.4 g Protein16 mg Iron333 mcg Folate (DFE)
16 mg90% DV · per 1 cup (1 NLEA serving) - Black turtle beans, mature seeds, raw
39 g Protein1.8 mg Copper817 mcg Folate (DFE)
16 mg89% DV · per 1 cup - Kidney beans, royal red, mature seeds, raw
47 g Protein1.8 mg Copper723 mcg Folate (DFE)
16 mg89% DV · per 1 cup - Chiton, leathery, gumboots (Alaska Native)
17 g Protein16 mg Iron4.2 mg Niacin (B3)
16 mg89% DV · per 100 g