FoodDataHub
A collage of fresh ingredients photographed from above

Ranking · per 100g

Iron Rich Foods

30 foods ranked by iron per 100g edible portion, computed directly from USDA FoodData Central records. Every food links to its full nutrient profile and USDA source.

  1. 01Pumpkin Seeds8.8mg/100g
  2. 02Chia Seeds7.7mg/100g
  3. 03Lentils6.5mg/100g
  4. 04Flax Seeds5.7mg/100g
  5. 05Quinoa4.6mg/100g
  6. 06Chickpeas4.3mg/100g
  7. 07Oats4.3mg/100g
  8. 08Almonds3.7mg/100g
  9. 09Walnuts2.9mg/100g
  10. 10Spinach2.7mg/100g
  11. 11Asparagus2.1mg/100g
  12. 12Edamame2.1mg/100g
  13. 13Eggs1.7mg/100g
  14. 14Kale1.6mg/100g
  15. 15Tuna0.8mg/100g
  16. 16Broccoli0.7mg/100g
  17. 17Sweet Potato0.6mg/100g
  18. 18Avocado0.6mg/100g
  19. 19Mushrooms0.5mg/100g
  20. 20Bell Peppers0.4mg/100g
  21. 21Cauliflower0.4mg/100g
  22. 22Strawberries0.4mg/100g
  23. 23Chicken Breast0.4mg/100g
  24. 24Salmon0.3mg/100g
  25. 25Carrots0.3mg/100g
  26. 26Blueberries0.3mg/100g
  27. 27Tomatoes0.3mg/100g
  28. 28Banana0.3mg/100g
  29. 29Greek Yogurt0.1mg/100g
  30. 30Cottage Cheese0mg/100g

New to this nutrient? Read Iron Rich Foods: what the numbers mean. Source: USDA FoodData Central. Foods without a measured value are excluded, not estimated.