Foods high in Iron

Iron occurs as heme iron in meat and fish and as non-heme iron in plant foods; the body absorbs the heme form more readily.

The Daily Value is 18 mg. The list ranks generic foods by Iron per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Spices, thyme, dried Spices and Herbs	124 mg	687%	3.3 mg 1 tbsp, leaves
2	Spices, basil, dried Spices and Herbs	89.8 mg	499%	1.9 mg 1 tbsp, leaves
3	Spearmint, dried Spices and Herbs	87.5 mg	486%	1.4 mg 1 tbsp
4	Spices, marjoram, dried Spices and Herbs	82.7 mg	460%	1.4 mg 1 tbsp
5	Whale, beluga, meat, dried (Alaska Native) American Indian/Alaska Native Foods	72.4 mg	402%	32.6 mg 1 strip
6	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals	67.7 mg	376%	19.6 mg 1 serving (NLEA serving size = 0.75 cup)
7	Babyfood, cereal, oatmeal, with honey, dry Baby Foods	67.2 mg	374%	1.6 mg 1 tbsp
8	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables and Vegetable Products	66.4 mg	369%	3.3 mg 0.25 cup
9	Spices, cumin seed Spices and Herbs	66.4 mg	369%	4 mg 1 tbsp, whole
10	Baby Toddler cereal, oatmeal, dry Baby food: cereals	64.1 mg	356%	2.4 mg 1 tablespoon
11	Babyfood, cereal, oatmeal, dry fortified Baby Foods	64.1 mg	356%	2.1 mg 1 tbsp
12	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods	64 mg	356%	10.2 mg 0 cup
13	Baby Toddler cereal, oatmeal with fruit, dry Baby food: cereals	61 mg	339%	2.3 mg 1 tablespoon
14	Spices, turmeric, ground Spices and Herbs	55 mg	306%	5.2 mg 1 tbsp
15	Parsley, freeze-dried Vegetables and Vegetable Products	53.9 mg	299%	0.22 mg 1 tbsp
16	Babyfood, cereal, rice, dry fortified Baby Foods	53 mg	295%	1.3 mg 1 tbsp
17	Baby Toddler cereal, rice, dry Baby food: cereals	53 mg	294%	2 mg 1 tablespoon
18	Baby Toddler cereal, rice with fruit, dry Baby food: cereals	50.4 mg	280%	1.9 mg 1 tablespoon
19	Seal, bearded (Oogruk), meat, dried (Alaska Native) American Indian/Alaska Native Foods	49.6 mg	276%	n/a
20	Cereals, QUAKER, Quick Oats with Iron, Dry Breakfast Cereals	49.5 mg	275%	19.8 mg 0.5 cup
21	Spices, dill weed, dried Spices and Herbs	48.8 mg	271%	1.5 mg 1 tbsp
22	Babyfood, cereal, barley, dry fortified Baby Foods	48.2 mg	268%	1.2 mg 1 tbsp
23	Baby Toddler cereal, barley, dry Baby food: cereals	48.2 mg	268%	1.8 mg 1 tablespoon
24	Babyfood, cereal, brown rice, dry, instant Baby Foods	47.6 mg	264%	1.8 mg 1 tbsp
25	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron Baby Foods	47.5 mg	264%	8.6 mg 4 tbsp
26	Babyfood, cereal, rice, with bananas, dry Baby Foods	47.5 mg	264%	1.2 mg 1 tbsp
27	Babyfood, cereal, mixed, with bananas, dry Baby Foods	47.5 mg	264%	1.2 mg 1 tbsp
28	Babyfood, cereal, high protein, with apple and orange, dry Baby Foods	47.5 mg	264%	1.1 mg 1 tbsp
29	Cereal, O's, multigrain Ready-to-eat cereal, lower sugar (=<21.2g/100g)	46.6 mg	259%	14 mg 1 cup
30	Babyfood, cereal, whole wheat, with apples, dry fortified Baby Foods	45 mg	250%	6.8 mg 0.5 oz
31	Babyfood, cereal, oatmeal, with bananas, dry Baby Foods	45 mg	250%	1.1 mg 1 tbsp
32	Spices, celery seed Spices and Herbs	44.9 mg	249%	2.9 mg 1 tbsp
33	Beef, variety meats and by-products, spleen, raw Beef Products	44.6 mg	248%	12.6 mg 1 oz
34	Walrus, meat, dried (Alaska Native) American Indian/Alaska Native Foods	43 mg	239%	n/a
35	Spices, bay leaf Spices and Herbs	43 mg	239%	0.77 mg 1 tbsp, crumbled
36	Cereals, MALT-O-MEAL, chocolate, dry Breakfast Cereals	42.9 mg	238%	15 mg 3 tbsp (1 NLEA serving)
37	Spices, coriander leaf, dried Spices and Herbs	42.5 mg	236%	0.76 mg 1 tbsp
38	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry Breakfast Cereals	42 mg	234%	11.8 mg 1 packet (1 NLEA serving)
39	Lamb, variety meats and by-products, spleen, raw Lamb, Veal, and Game Products	41.9 mg	233%	11.9 mg 1 oz
40	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals	41.4 mg	230%	12.4 mg 0.75 cup (1 NLEA serving)
41	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry Breakfast Cereals	40.9 mg	227%	14.3 mg 3 tbsp (1 NLEA serving)
42	Beef, variety meats and by-products, spleen, cooked, braised Beef Products	39.4 mg	219%	121 mg 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
43	Cereals, QUAKER, corn grits, instant, plain, dry Breakfast Cereals	38.8 mg	215%	2.7 mg 1 tbsp
44	Lamb, variety meats and by-products, spleen, cooked, braised Lamb, Veal, and Game Products	38.7 mg	215%	114 mg 1 unit, cooked (yield from 1 lb raw meat)
45	Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals	38.4 mg	213%	11.5 mg 1 cup (NLEA serving)
46	Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry Breakfast Cereals	38.2 mg	212%	10.7 mg 1 packet (1 NLEA serving)
47	Spices, savory, ground Spices and Herbs	37.9 mg	210%	1.7 mg 1 tbsp
48	Babyfood, rice and apples, dry Baby Foods	37 mg	206%	0.93 mg 1 tbsp
49	Spices, anise seed Spices and Herbs	37 mg	205%	2.5 mg 1 tbsp, whole
50	Spices, oregano, dried Spices and Herbs	36.8 mg	204%	0.37 mg 1 tsp, leaves
51	Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa Sweets and Desserts	36 mg	200%	1.8 mg 1 tbsp
52	Spices, poultry seasoning Spices and Herbs	35.3 mg	196%	1.6 mg 1 tbsp
53	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Breakfast Cereals	34.8 mg	193%	10.4 mg 0.75 cup (1 NLEA serving)
54	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals	34.3 mg	191%	10.3 mg 0.75 cup (1 NLEA serving)
55	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals	33.8 mg	188%	10.1 mg 0.75 cup (1 NLEA serving)
56	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds Breakfast Cereals	33.8 mg	188%	10.8 mg 0.75 cup (1 NLEA serving)
57	Spices, fenugreek seed Spices and Herbs	33.5 mg	186%	3.7 mg 1 tbsp
58	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Breakfast Cereals	33.4 mg	186%	3.7 mg 1 tbsp
59	Seal, bearded (Oogruk), meat, partially dried (Alaska Native) American Indian/Alaska Native Foods	33 mg	183%	n/a
60	Cereals ready-to-eat, RALSTON CRISP RICE Breakfast Cereals	32.7 mg	182%	10.8 mg 1.25 cup (1 NLEA serving)
61	Spices, tarragon, dried Spices and Herbs	32.3 mg	179%	0.58 mg 1 tbsp, leaves
62	Cereals ready-to-eat, RALSTON TASTEEOS Breakfast Cereals	32.1 mg	179%	9 mg 1 cup (1 NLEA serving)
63	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal Breakfast Cereals	32.1 mg	178%	9 mg 0.75 cup (1 NLEA serving)
64	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry Breakfast Cereals	32 mg	178%	10.6 mg 3 tablespoon (1 NLEA serving)
65	Spices, chervil, dried Spices and Herbs	32 mg	178%	0.61 mg 1 tbsp
66	Cereals ready-to-eat, rice, puffed, fortified Breakfast Cereals	31.7 mg	176%	4.4 mg 1 cup
67	Cereals ready-to-eat, wheat, puffed, fortified Breakfast Cereals	31.7 mg	176%	3.8 mg 1 cup
68	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry Breakfast Cereals	31.3 mg	174%	14.1 mg 0.25 cup (1 NLEA serving)
69	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS Breakfast Cereals	31 mg	172%	9 mg 1.33 cup
70	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Breakfast Cereals	31 mg	172%	8.4 mg 0.75 cup (1 NLEA serving)
71	Cereal, O's, plain Ready-to-eat cereal, lower sugar (=<21.2g/100g)	30.9 mg	172%	0.031 mg 1 piece
72	Cereals, MALT-O-MEAL, original, plain, dry Breakfast Cereals	30.9 mg	171%	10.8 mg 3 tbsp (1 NLEA serving)
73	Goose, liver, raw Poultry Products	30.5 mg	170%	3.4 mg 1 unit (yield from 1 lb ready-to-cook goose)
74	Duck, domesticated, liver, raw Poultry Products	30.5 mg	170%	3.1 mg 1 unit (yield from 1 lb ready-to-cook duck)
75	Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry Breakfast Cereals	30.4 mg	169%	8.5 mg 1 packet (1 NLEA serving)
76	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry Breakfast Cereals	30.4 mg	169%	8.5 mg 1 packet (1 NLEA serving)
77	Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry Breakfast Cereals	30.4 mg	169%	8.5 mg 1 packet (1 NLEA serving)
78	Cereal, oat squares Ready-to-eat cereal, lower sugar (=<21.2g/100g)	30.1 mg	167%	13.5 mg 1 cup
79	Cereals ready-to-eat, POST, ALPHA-BITS Breakfast Cereals	30 mg	167%	9 mg 1 cup (1 NLEA serving for adults)
80	Baby Toddler cereal, multigrain, dry Baby food: cereals	30 mg	167%	1.1 mg 1 tablespoon
81	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS Breakfast Cereals	30 mg	167%	9 mg 0.75 cup (1 NLEA serving)
82	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS Breakfast Cereals	30 mg	167%	9 mg 1 cup
83	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Breakfast Cereals	30 mg	167%	9 mg 0.75 cup (1 NLEA serving)
84	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS Breakfast Cereals	30 mg	167%	9 mg 1 cup (1 NLEA serving)
85	Babyfood, Multigrain whole grain cereal, dry fortified Baby Foods	30 mg	167%	4.8 mg 3 tbsp
86	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH Breakfast Cereals	30 mg	167%	9 mg 0.75 cup (1 NLEA serving)
87	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS Breakfast Cereals	30 mg	167%	9 mg 0.75 cup (1 NLEA serving)
88	Cereals, QUAKER, Instant Grits, Butter flavor, dry Breakfast Cereals	30 mg	167%	8.4 mg 1 packet (1 NLEA serving)
89	Babyfood, cereal, mixed, dry fortified Baby Foods	30 mg	167%	0.75 mg 1 tbsp
90	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps Breakfast Cereals	29.9 mg	166%	17 mg 1.25 cup (1 NLEA serving)
91	Cereals, CREAM OF WHEAT, 1 minute cook time, dry Breakfast Cereals	29.8 mg	165%	4.1 mg 1 tbsp
92	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal Breakfast Cereals	29.7 mg	165%	9.5 mg 0.75 cup (1 NLEA serving)
93	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon Breakfast Cereals	29.5 mg	164%	16.5 mg 1 cup (1 NLEA serving)
94	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS Breakfast Cereals	29.5 mg	164%	16.2 mg 1 cup (1 NLEA serving)
95	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Breakfast Cereals	29.5 mg	164%	16.2 mg 1 cup (1 NLEA serving)
96	Cereal, other, plain Ready-to-eat cereal, lower sugar (=<21.2g/100g)	29.4 mg	163%	8.8 mg 1 cup
97	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain Breakfast Cereals	29.3 mg	163%	9.4 mg 0.75 cup (1 NLEA serving)
98	Cereals ready-to-eat, QUAKER, Oatmeal Squares Breakfast Cereals	29.3 mg	163%	16.4 mg 1 cup (1 NLEA serving)
99	Cereal, K's, plain Ready-to-eat cereal, lower sugar (=<21.2g/100g)	29.3 mg	163%	10.3 mg 1 cup
100	Spices, rosemary, dried Spices and Herbs	29.3 mg	163%	0.97 mg 1 tbsp

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.