Ranking · per 100g
Iron Rich Foods
61 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.
- 01Pumpkin Seeds559 kcal8.8mg/100g
- 02Chia Seeds486 kcal7.7mg/100g
- 03Cashews553 kcal6.7mg/100g
- 04Lentils352 kcal6.5mg/100g
- 05Flax Seeds534 kcal5.7mg/100g
- 06Black Beans341 kcal5mg/100g
- 07Peanuts567 kcal4.6mg/100g
- 08Quinoa368 kcal4.6mg/100g
- 09Chickpeas378 kcal4.3mg/100g
- 10Oats379 kcal4.3mg/100g
- 11Almonds579 kcal3.7mg/100g
- 12Walnuts654 kcal2.9mg/100g
- 13Whole Wheat Bread261.1 kcal2.8mg/100g
- 14Spinach23 kcal2.7mg/100g
- 15Tofu144 kcal2.7mg/100g
- 16Beef176 kcal2.2mg/100g
- 17Asparagus20 kcal2.1mg/100g
- 18Edamame109 kcal2.1mg/100g
- 19Garlic149 kcal1.7mg/100g
- 20Eggs148 kcal1.7mg/100g
- 21Kale35 kcal1.6mg/100g
- 22Green Peas81 kcal1.5mg/100g
- 23White Rice130 kcal1.2mg/100g
- 24Turkey148 kcal1.1mg/100g
- 25Green Beans31 kcal1mg/100g
- 26Pork263 kcal0.9mg/100g
- 27Potato77 kcal0.8mg/100g
- 28Tuna109 kcal0.8mg/100g
- 29Broccoli31 kcal0.7mg/100g
- 30Sweet Potato86 kcal0.6mg/100g
- 31Olive Oil884 kcal0.6mg/100g
- 32Avocado160 kcal0.6mg/100g
- 33Sweet Corn86 kcal0.5mg/100g
- 34Mushrooms22 kcal0.5mg/100g
- 35Cabbage25 kcal0.5mg/100g
- 36Mozzarella299 kcal0.4mg/100g
- 37Bell Peppers26 kcal0.4mg/100g
- 38Cauliflower25 kcal0.4mg/100g
- 39Honey304 kcal0.4mg/100g
- 40Strawberries32 kcal0.4mg/100g
- 41Cod82 kcal0.4mg/100g
- 42Chicken Breast120 kcal0.4mg/100g
- 43Grapes69 kcal0.4mg/100g
- 44Salmon208 kcal0.3mg/100g
- 45Carrots41 kcal0.3mg/100g
- 46Pineapple50 kcal0.3mg/100g
- 47Blueberries57 kcal0.3mg/100g
- 48Cucumber15 kcal0.3mg/100g
- 49Tomatoes18 kcal0.3mg/100g
- 50Banana89 kcal0.3mg/100g
- 51Watermelon30 kcal0.2mg/100g
- 52Onion40 kcal0.2mg/100g
- 53Shrimp71 kcal0.2mg/100g
- 54Pear57 kcal0.2mg/100g
- 55Cheddar408 kcal0.2mg/100g
- 56Mango60 kcal0.2mg/100g
- 57Apple52 kcal0.1mg/100g
- 58Orange47 kcal0.1mg/100g
- 59Cottage Cheese98 kcal0.1mg/100g
- 60Greek Yogurt61 kcal0.1mg/100g
- 61Milk60 kcal0mg/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.
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