Foods high in iron

Per 100 g, the foods highest in iron on our list are corn flakes (19 mg), sesame seeds (15 mg) and dark chocolate (12 mg). Iron carries oxygen in the blood. The daily value is 18 mg; iron from plants is absorbed better when eaten with vitamin C.

Vegan only Under 150 kcal per 100 g75 foods

Iron in each food. Select a column heading to sort. Daily value: 18 mg.
Food
Corn flakes	19 mg	5.4 mg (1 cup)	5.1 mg	70
Sesame seeds	15 mg	1.3 mg (1 tbsp)	2.5 mg	55
Dark chocolate	12 mg	2.4 mg (2 squares)	2 mg	14
Oysters	9.2 mg	7.7 mg (6 medium)	9 mg	77
Pumpkin seeds	8.8 mg	2.5 mg (1 oz)	1.6 mg	53
Hemp seeds	8 mg	2.4 mg (3 tbsp)	1.4 mg	59
Chia seeds	7.7 mg	0.9 mg (1 tbsp)	1.6 mg	67
Mussels	6.7 mg	5.7 mg (3 oz cooked)	3.9 mg	64
Cashews	6.7 mg	1.9 mg (1 oz)	1.2 mg	32
Olives	6.3 mg	1.4 mg (5 large olives)	5.4 mg	24
Parsley	6.2 mg	0.5 mg (2 tbsp chopped)	17 mg	99
Beef liver	6.2 mg	5.2 mg (3 oz cooked)	3.5 mg	85
Flaxseed	5.7 mg	0.4 mg (1 tbsp ground)	1.1 mg	58
Chocolate chip cookies	5.6 mg	1.2 mg (2 cookies)	1.1 mg	10
Pine nuts	5.5 mg	0.5 mg (1 tbsp)	0.8 mg	34
Sunflower seeds	5.3 mg	1.8 mg (1/4 cup kernels)	0.9 mg	70
Oats	4.7 mg	1.9 mg (1/2 cup dry)	1.2 mg	45
Hazelnuts	4.7 mg	1.3 mg (1 oz)	0.7 mg	45
Peanuts	4.6 mg	1.3 mg (1 oz)	0.8 mg	41
Pretzels	4.6 mg	1.3 mg (1 oz)	1.2 mg	15
Venison	4.5 mg	3.8 mg (3 oz cooked)	2.8 mg	61
Tahini	4.4 mg	0.7 mg (1 tbsp)	0.7 mg	22
Chocolate hazelnut spread	4.4 mg	1.6 mg (2 tbsp)	0.8 mg	4
Instant ramen	4.1 mg	3.3 mg (1 package)	0.9 mg	9
Granola	4 mg	2.4 mg (1/2 cup)	0.8 mg	41
Pistachios	3.9 mg	1.1 mg (1 oz)	0.7 mg	35
Sourdough bread	3.9 mg	1.3 mg (1 slice)	1.4 mg	21
Almonds	3.7 mg	1 mg (1 oz)	0.6 mg	64
Macadamia nuts	3.7 mg	1 mg (1 oz)	0.5 mg	17
Flour tortilla	3.6 mg	1.8 mg (1 tortilla)	1.2 mg	15
White bread	3.6 mg	0.9 mg (1 slice)	1.4 mg	20
Bagel	3.6 mg	3.7 mg (1 medium bagel)	1.4 mg	43
Lentils	3.3 mg	6.6 mg (1 cup cooked)	2.9 mg	71
Popcorn	3.2 mg	0.8 mg (3 cups air-popped)	0.8 mg	43
Hamburger	3.1 mg	2.8 mg (1 single hamburger)	1 mg	18
Granola bar	3 mg	0.7 mg (1 bar)	0.6 mg	17
Kidney beans	2.9 mg	5.2 mg (1 cup cooked)	2.3 mg	65
Ground beef	2.9 mg	2.5 mg (3 oz cooked)	1.1 mg	29
Sardines	2.9 mg	2.7 mg (1 can, drained)	1.4 mg	57
Walnuts	2.9 mg	0.8 mg (1 oz)	0.4 mg	23
Chickpeas	2.9 mg	4.7 mg (1 cup cooked)	1.8 mg	56
Lean ground beef	2.8 mg	2.4 mg (1 patty)	1.6 mg	44
Rye bread	2.8 mg	0.9 mg (1 slice)	1.1 mg	23
Spinach	2.7 mg	0.8 mg (1 cup raw)	12 mg	100
Duck	2.7 mg	2.3 mg (3 oz, meat only)	1.3 mg	36
Tempeh	2.7 mg	2.3 mg (3 oz)	1.4 mg	47
Hummus	2.5 mg	0.8 mg (2 tbsp)	1.1 mg	31
Pecans	2.5 mg	0.7 mg (1 oz)	0.4 mg	20
Doughnut	2.5 mg	1.2 mg (1 medium doughnut)	0.6 mg	8
Kimchi	2.5 mg	1.9 mg (1/2 cup)	17 mg	55
Whole wheat bread	2.5 mg	0.8 mg (1 slice)	1 mg	39
Coconut meat	2.4 mg	1.1 mg (1 piece)	0.7 mg	5
Brazil nuts	2.4 mg	0.1 mg (1 nut)	0.4 mg	28
Soy sauce	2.4 mg	0.4 mg (1 tbsp)	4 mg	0
Navy beans	2.4 mg	4.3 mg (1 cup cooked)	1.7 mg	68
Milk chocolate	2.4 mg	1 mg (1 bar)	0.4 mg	6
Edamame	2.3 mg	3.5 mg (1 cup shelled)	1.9 mg	72
Cheese pizza	2.3 mg	2.4 mg (1 slice)	0.8 mg	19
Asparagus	2.1 mg	1.7 mg (5 spears)	11 mg	96
Lamb	2.1 mg	1.8 mg (3 oz roasted)	1.1 mg	42
Black beans	2.1 mg	3.6 mg (1 cup cooked)	1.6 mg	69
Leeks	2.1 mg	1.9 mg (1 leek)	3.4 mg	78
Pinto beans	2.1 mg	3.6 mg (1 cup cooked)	1.5 mg	65
Croissant	2 mg	1.2 mg (1 medium croissant)	0.5 mg	12
Sirloin steak	1.9 mg	1.6 mg (3 oz cooked)	1.1 mg	48
Swiss chard	1.8 mg	0.6 mg (1 cup)	9.5 mg	100
Whole wheat pasta	1.7 mg	2.4 mg (1 cup cooked)	1.2 mg	42
Tuna	1.6 mg	2.3 mg (1 can, drained)	1.9 mg	62
Tofu	1.6 mg	2 mg (1/2 cup)	2.1 mg	69
Quinoa	1.5 mg	2.8 mg (1 cup cooked)	1.2 mg	49
Barley	1.3 mg	2.1 mg (1 cup cooked)	1.1 mg	33
Split peas	1.3 mg	2.5 mg (1 cup cooked)	1.1 mg	62
White rice	1.2 mg	1.9 mg (1 cup cooked)	0.9 mg	21
Potato	1.1 mg	1.9 mg (1 medium, baked)	1.2 mg	57
Mac and cheese	1 mg	1.9 mg (1 cup)	0.5 mg	13

Source: USDA FoodData Central. Last updated October 8, 2026.