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Foods High in Iron

7,481 foods contain Iron

Iron is an essential mineral that your body needs for oxygen transport and energy production. The recommended Daily Value is 18 mg per day.

Health Benefits of Iron

  • Required for hemoglobin production (oxygen transport in blood)
  • Essential for myoglobin (oxygen storage in muscles)
  • Supports immune system function
  • Important for cognitive development in children
  • Plays a role in energy metabolism and enzyme function

Iron Deficiency

Iron deficiency is the most common nutritional deficiency worldwide, causing anemia, fatigue, weakness, and impaired cognitive function.

Browse by Nutrient

Vitamin C Vitamin A Vitamin D Vitamin B12 Iron Calcium Potassium Magnesium Zinc Folate

Top 50 Foods Highest in Iron

Per 100g serving · SR Legacy (USDA)

# Food Iron % DV Calories Protein
1 Spices, thyme, dried Spices and Herbs 123.6 mg 687% 276 9.1g
2 Spices, basil, dried Spices and Herbs 89.8 mg 499% 233 23.0g
3 Spearmint, dried Spices and Herbs 87.5 mg 486% 285 19.9g
4 Spices, marjoram, dried Spices and Herbs 82.7 mg 460% 271 12.7g
5 Whale, beluga, meat, dried (Alaska Native) American Indian/Alaska Native Foods 72.4 mg 402% 327 69.9g
6 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals 67.7 mg 376% 390 10.2g
7 Babyfood, cereal, oatmeal, with honey, dry Baby Foods 67.2 mg 374% 391 13.5g
8 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables and Vegetable Products 66.4 mg 369% 259 15.3g
9 Spices, cumin seed Spices and Herbs 66.4 mg 369% 375 17.8g
10 Babyfood, cereal, oatmeal, dry fortified Baby Foods 64.1 mg 356% 394 11.0g
11 Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods 64.0 mg 356% 396 10.9g
12 Spices, turmeric, ground Spices and Herbs 55 mg 306% 312 9.7g
13 Parsley, freeze-dried Vegetables and Vegetable Products 53.9 mg 299% 271 31.3g
14 Babyfood, cereal, rice, dry fortified Baby Foods 53.0 mg 295% 390 6.7g
15 Seal, bearded (Oogruk), meat, dried (Alaska Native) American Indian/Alaska Native Foods 49.6 mg 276% 351 82.6g
16 Cereals, QUAKER, Quick Oats with Iron, Dry Breakfast Cereals 49.5 mg 275% 371 13.7g
17 Spices, dill weed, dried Spices and Herbs 48.8 mg 271% 253 20.0g
18 Babyfood, cereal, barley, dry fortified Baby Foods 48.2 mg 268% 376 13.2g
19 Babyfood, cereal, brown rice, dry, instant Baby Foods 47.6 mg 264% 406 8.7g
20 Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron Baby Foods 47.5 mg 264% 386 7.5g
21 Babyfood, cereal, high protein, with apple and orange, dry Baby Foods 47.5 mg 264% 374 25.4g
22 Babyfood, cereal, mixed, with bananas, dry Baby Foods 47.5 mg 264% 391 10.7g
23 Babyfood, cereal, rice, with bananas, dry Baby Foods 47.5 mg 264% 404 8.7g
24 Babyfood, cereal, whole wheat, with apples, dry fortified Baby Foods 45 mg 250% 402 6.6g
25 Babyfood, cereal, oatmeal, with bananas, dry Baby Foods 45 mg 250% 399 6.7g
26 Spices, celery seed Spices and Herbs 44.9 mg 249% 392 18.1g
27 Beef, variety meats and by-products, spleen, raw Beef Products 44.6 mg 248% 105 18.3g
28 Spices, bay leaf Spices and Herbs 43 mg 239% 313 7.6g
29 Walrus, meat, dried (Alaska Native) American Indian/Alaska Native Foods 43 mg 239% 251 57g
30 Cereals, MALT-O-MEAL, chocolate, dry Breakfast Cereals 42.9 mg 238% 363 10.6g
31 Spices, coriander leaf, dried Spices and Herbs 42.5 mg 236% 279 21.9g
32 Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry Breakfast Cereals 42.0 mg 234% 342 9.8g
33 Lamb, variety meats and by-products, spleen, raw Lamb, Veal, and Game Products 41.9 mg 233% 101 17.2g
34 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals 41.4 mg 230% 379 7.8g
35 Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry Breakfast Cereals 40.9 mg 227% 365 10.5g
36 Beef, variety meats and by-products, spleen, cooked, braised Beef Products 39.4 mg 219% 145 25.1g
37 Cereals, QUAKER, corn grits, instant, plain, dry Breakfast Cereals 38.8 mg 215% 343 7.3g
38 Lamb, variety meats and by-products, spleen, cooked, braised Lamb, Veal, and Game Products 38.7 mg 215% 156 26.5g
39 Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals 38.4 mg 213% 376 5.8g
40 Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry Breakfast Cereals 38.2 mg 212% 355 10.7g
41 Spices, savory, ground Spices and Herbs 37.9 mg 210% 272 6.7g
42 Babyfood, rice and apples, dry Baby Foods 37 mg 206% 396 6.7g
43 Spices, anise seed Spices and Herbs 37.0 mg 205% 337 17.6g
44 Spices, oregano, dried Spices and Herbs 36.8 mg 204% 265 9g
45 Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa Sweets 36 mg 200% 410 20g
46 Spices, poultry seasoning Spices and Herbs 35.3 mg 196% 307 9.6g
47 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted Breakfast Cereals 34.8 mg 193% 401 7.1g
48 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals 34.3 mg 191% 443 4.9g
49 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals 33.8 mg 188% 398 4.5g
50 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds Breakfast Cereals 33.8 mg 188% 409 7.7g
View on Top Foods Rankings

Frequently Asked Questions

What foods are highest in Iron?

The top foods highest in Iron per 100g include: Spices, thyme, dried (123.6 mg), Spices, basil, dried (89.8 mg), Spearmint, dried (87.5 mg), Spices, marjoram, dried (82.7 mg), Whale, beluga, meat, dried (Alaska Native) (72.4 mg).

How much Iron do I need per day?

The Daily Value (DV) for Iron is 18 mg per day for adults. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare provider for personalized recommendations.

What happens if you don't get enough Iron?

Iron deficiency is the most common nutritional deficiency worldwide, causing anemia, fatigue, weakness, and impaired cognitive function.

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