Top 10 Foods Highest in Iron

Top 10 Foods Highest in Iron 8/28/20, 10:34 AM
Top 10 Foods Highest in Iron

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Last Updated: July 29th, 2020
#1: Fortified Cereals
Iron Iron Iron

per 3/4 Cup per 100g per 200 Calories
19.6mg 67.7mg 34.7mg

(109% DV) (376% DV) (193% DV)
Nutrition Facts for Ralston Enriched Bran Flakes.

(Source)
See the list of 200 Breakfast Cereals Highest in Iron.
#2: Beef (Skirt Steak)
Iron Iron Iron
https://www.myfooddata.com/articles/food-sources-of-iron.php#heme Page 1 of 19
per 6oz Steak per 100g per 200 Calories
9.3mg 5.5mg 4.1mg

(52% DV) (30% DV) (23% DV)
Nutrition Facts for Skirt Steak.

(Source)
More Red Meat High in Iron
28% DV in a 3oz slice of beef liver
16% DV in a 3oz buffalo steak
14% DV in a 3oz beef chuck roast
14% DV in a 3oz lean ground beef patty (burger)
13% DV in a 3oz lamb shoulder roast
11% DV per 3oz of beef short ribs
See all meats high in iron.
Ad
Your New Fave Has Arrived

Serene, smoky, pretty purple — your new fave
has arrived. Free worldwide shipping.
Alo Yoga® Shop Now
#3: Shellfish (Oysters)
Iron Iron Iron

per 3oz Serving per 100g per 200 Calories
7.8mg 9.2mg 11.3mg

(43% DV) (51% DV) (63% DV)
Nutrition Facts for Cooked Pacific Oysters.

(Source)
More Seafood High in Iron (%DV per 3oz)
51% DV per 3oz of cuttlefish
48% DV per 3oz of whelk
45% DV per 3oz of octopus
32% DV per 3oz of mussels
18% DV per 3oz of abalone
14% DV per 3oz of scallops
See all fish high in iron.
#4: Dried Fruit (Apricots)
Iron Iron Iron

per Cup per 100g per 200 Calories
7.5mg 6.3mg 3.9mg

(42% DV) (35% DV) (22% DV)
Nutrition Facts for Low-Moisture Dried Apricots.

(Source)
More Dried Fruit High in Iron
36% DV per cup of dried peaches
26% DV per cup of dried prunes
17% DV per cup of dried figs
17% DV per cup of dried raisins
7% DV per cup of dried apples
Note: Dried fruit is high in natural sugars and calories, so portion sizes should
be limited to about one handful per day.
See the list of high iron fruits and vegetables.
#5: Large White Beans
Iron Iron Iron

6.6mg 3.7mg 5.3mg

(37% DV) (21% DV) (30% DV)
Nutrition Facts for Cooked Large White Beans.

(Source)
More Beans High in Iron
49% DV per up of soybeans
37% DV per cup of lentils
29% DV per cup of kidney beans
26% DV per cup of garbanzo beans (chickpeas)
25% DV per cup of lima beans
24% DV per cup of navy beans
20% DV per cup of black beans
20% DV per cup of pinto beans
20% DV per cup of black-eyed peas
See more high iron vegetarian and vegan foods.
#6: Spinach
Iron Iron Iron

per Cup Cooked per 100g per 200 Calories
6.4mg 3.6mg 31mg

(36% DV) (20% DV) (172% DV)
Nutrition Facts for Cooked Spinach.

(Source)
More Green Leafy Vegetables High in Iron
22% DV per cup of cooked Swiss chard
16% DV per cup of cooked turnip greens
15% DV per cup of cooked beet greens
14% DV per cup of cooked Scotch (curly) kale
14% DV per cup of raw mustard spinach
6% DV per cup of raw kale
5% DV per cup of raw beet greens
See more fruits and vegetables high in iron.
#7: Baking Chocolate (Unsweetened)
Iron Iron Iron

per 1oz Square per 100g per 200 Calories
5mg 17.4mg 5.4mg

(28% DV) (97% DV) (30% DV)
Nutrition Facts for Unsweetened Baking Chocolate.

(Source)
More Chocolate High in Iron
66% DV in 1 cup of cocoa powder
19% DV in 1oz of dark chocolate (70%-85% cocoa)
13% DV in 1oz of semi-dark chocolate (45%-59% cocoa)
6% DV per 1.5oz candy bar
6% DV per 1/2 cup of chocolate mousse
#8: Quinoa
Iron Iron Iron

2.8mg 1.5mg 2.5mg

(15% DV) (8% DV) (14% DV)
Nutrition Facts for Quinoa Cooked.

(Source)
More Wholegrains High in Iron
12% DV per cup of oatmeal
12% DV per cup of barley
11% DV per cup of rice
10% DV per cup of bulgur
7% DV per cup of buckwheat
6% DV per cup of millet
Bran from whole grains can harm absorption of iron supplements, while whole
grains are a good source of iron, they should not be consumed with iron
supplements. (6)
#9: White Button Mushrooms
Iron Iron Iron

per Cup Cooked per 100g per 200 Calories
2.7mg 1.7mg 12.4mg

(15% DV) (10% DV) (69% DV)
Nutrition Facts for Cooked White Button Mushrooms.

(Source)
More Mushrooms High in Iron
45% DV per cup of sliced morels
14% DV per cup of straw mushrooms
10% DV per cup of chanterelles
6% DV per cup of slices oyster mushrooms
4% DV per cup of sliced shiitake mushrooms
#10: Squash and Pumpkin Seeds
Iron Iron Iron

per 1oz Handful per 100g per 200 Calories
2.5mg 8.8mg 3.2mg

(14% DV) (49% DV) (18% DV)
Nutrition Facts for Dried Pumpkin And Squash Seeds.

(Source)
More Nuts & Seeds High in Iron
23% DV per oz of sesame seeds
13% DV per oz of hemp seeds
12% DV per oz of chia seeds
9% DV per oz of dry-roasted cashews
9% DV per oz of flax seeds
8% DV per oz of sunflower seeds
6% DV per oz of almonds
See all nuts and seeds high in iron.
Pinnable infographic
Iron Rich Foods by Nutrient Density (Most Iron per

100 grams)
Food Serving Iron
#1 Dried Herbs (Thyme, Parsley,

Spearmint, Black Pepper, 100 687% DV
grams (123.6mg)
Marjoram)
(Source)
#2 Fortified Cereals 100 376% DV

(Source) grams (67.7mg)
#3 Spirulina (Dried Seaweed) 100 158% DV

#4 Bran 100 103% DV

#5 Cocoa Powder 100 86% DV

#6 Liver (Chicken Liver) 100 72% DV

#7 Caviar (Fish Roe) 100 66% DV

#8 Shellfish (Oysters) 100 51% DV

#9 Wheat Germ 100 35% DV

#10 Cashews (Dry Roasted) 100 33% DV

(Source) grams (6mg)
Non-Heme (Plant Based) Iron Foods
Food Serving Iron
#1 Vital Wheat Gluten 29% DV

100 grams
(Source) (5.2mg)
#2 Artichokes 1 cup 28% DV

(Source) (5.1mg)
#3 Green Peas 14% DV

1 cup
(Source) (2.5mg)
#4 Tempeh 12% DV
100 grams
(Source) (2.1mg)
#5 Acorn Squash 11% DV

per cup cooked
(Source) (1.9mg)
#6 Dried Goji Berries 11% DV

5 tbsp
(Source) (1.9mg)
#7 Tofu 10% DV
1/5 Block
(Source) (1.9mg)
#8 Whole Wheat Bread 6% DV

1 slice
(Source) (1.1mg)
#9 Molasses 5% DV
1 tbsp
(Source) (0.9mg)
#10 Sorghum Syrup 4% DV

1 tbsp
(Source) (0.8mg)
Heme (Meat Based) Iron Foods
Food Serving Iron
#1 Lean Chuck Pot Roast 18%

(Beef) 3oz DV
(Source) (3.2mg)
#2 Fish (Mackerel) 15%

per 6oz fillet DV
(Source) (2.7mg)
14%
#3 Canned Tuna 1 can
DV
(Source) (drained)
(2.5mg)
13%
#4 Lamb Stew Meat
3oz DV
(Source)
(2.4mg)
#5 Turkey Meat (Dark) 7% DV

3oz
(Source) (1.3mg)
#6 Trout 7% DV
3oz fillet
(Source) (1.2mg)
#7 Bass 7% DV
1 fillet
(Source) (1.2mg)
#8 Chicken Breast 6% DV
1/2 Breast
(Source) (1mg)
#9 Pork Chops 5% DV
1 chop
(Source) (0.9mg)
#10 Chicken Drumstick 4% DV

1 leg
(Source) (0.6mg)
Heme Iron vs. Non-Heme Iron
Non-heme iron comes from plant foods, heme iron comes from animal foods.
Heme iron can be absorbed more efficiently by the body.
The body can better regulate absorption of non-heme iron, helping to protect
against toxic effects.
Factors which Affect Iron Absorption and Retention
The most important factor is your existing iron level. A low iron level will
increase absorption, while a high iron level will decrease absorption. In
general, you absorb 10-15% of the iron from foods. (1)
Meat proteins will increase the absorption of non-heme iron. (1)
Vitamin C will increase the absorption of non-heme iron by as much as 85%.
(1,4)
Tannins, oxalates, polyphenols, and phytates found in tea and coffee can
reduce the absorption of non-heme iron by up to 65%. Black tea reduces
absorption more than green tea and coffee. (1,4,5)
The following teas and beverages also inhibit iron absorption: Peppermint tea,
cocoa, vervain, lime flower, chamomile, and most other herbal teas containing
polyphenols. (5)
Calcium, polyphenols, and phytates found in legumes, whole grains, and
chocolate can reduce absorption of non-heme iron. (1) Further milk and
antacids can inhibit absorption of iron supplements. (6)
Some proteins from soy products may inhibit non-heme iron absorption. (1)
High fiber foods, such as whole grains, raw vegetables, and bran can inhibit
absorption of iron supplements. (6)
Foods or drinks containing caffeine can inhibit absorption of iron supplements.
(5,6)
Causes of Iron Deficiency
Menstruating Women - Due to blood loss during menstruation, women are at

risk of iron deficiency. The greater the blood loss the greater the risk. (1)
Individuals with Kidney Failure - People with kidney failure, and especially
those on dialysis, are at high risk of iron deficiency anemia. This is due to an
inability of the kidney to create adequate amounts of the hormone
erythropoietin which is necessary for red blood cell creation, and therefore,
retaining iron. (1)
Pregnant and lactating women - A developing fetus requires a high amount
of iron, likewise, there is a high amount of iron lost through breast milk after
birth. (1)
Older infants and toddlers - Infants and toddlers require a lot of iron as they
grow and so are at risk of iron deficiency. (1)
People with low levels of Vitamin A - Vitamin A helps move iron from storage
in the body. Without adequate amounts of vitamin A, the body cannot regulate
iron leading to an iron deficiency. (1)
People with gastrointestinal disorders - Diarrhea, ulcers, and other
gastrointestinal disorders and diseases can lead to an inadequate iron
absorption. (1)
Cancer - 60% of patients with colon cancer are iron deficient. 29-46% of
patients with other cancers are also deficient in iron. (1)
People with Gastrointestinal Disorders - People on a restricted diet, or who
have problems absorbing nutrients are at risk of iron deficiency. This includes
people after bypass surgery. (1)
People with Heart Failure - Around 60% of people with heart failure are iron
deficient. (1)
Warnings
People with high levels of iron in their body may have Hemochromatosis. They
should avoid the high iron foods listed in this article. Hemochromatosis can
lead to organ damage. Symptoms include joint pain, fatigue, general
weakness, weight loss, and stomach pain.

Liver is a high cholesterol food which should be eaten in moderate amounts
and avoided by people at risk of heart disease or stroke.
Dark Chocolate, pumpkin seeds, squash seeds, sesame seeds, dried apricots,
and molasses are high calorie foods and should be eaten in moderate
amounts by people with a high body mass index.
From the Nutrient Ranking Tool
Foods High in Iron

Foods Low in Iron
Vegetables High in Iron
Fruits High in Iron
Vegetarian Foods High in Iron
Nuts High in Iron
Grains High in Iron
Beans High in Iron
Dairy High in Iron
Breakfast Cereals High in Iron
Fast Foods High in Iron
View more food groups with the nutrient ranking tool, or see ratios with the nutrient
ratio tool.
Iron Foods for Vegetarians and Vegans

Fruits and Vegetables High in Iron
Vitamin B12 Foods
Vegetarian sources of Vitamin B12
High Folate (B9) Foods

High Vitamin C Foods
1. Office of Dietary Supplements Fact Sheet: Iron

2. FDA Daily Values Guidelines
3. U.S. Agricultural Research Service Food Data Central
4. Hallberg L, Rossander L. Effect of different drinks on the absorption of non-
heme iron from composite meals. Human Nutrition Applied Nutrition 1982
Apr;36(2):116-23.
5. Richard F. Hurrell, Manju Reddy, and James D. Cook. Inhibition of non-heme
iron absorption in man by polyphenolic-containing beverages. British Journal of
Nutrition (1999), 81, 289-295
6. National Library of Medicine Fact Sheet on Taking Iron Supplements.
MyFoodData provides nutrition data tools and articles to help you organize and
understand the foods you eat. Read more...

Top 10 Foods Highest in Iron

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Top 10 Foods Highest in Iron

Uploaded by

Copyright:

Available Formats

Top 10 Foods Highest in Iron 8/28/20, 10:34 AM

Top 10 Foods Highest in Iron

Last Updated: July 29th, 2020

#1: Fortified Cereals

Iron Iron Iron

19.6mg 67.7mg 34.7mg

Nutrition Facts for Ralston Enriched Bran Flakes.

See the list of 200 Breakfast Cereals Highest in Iron.

#2: Beef (Skirt Steak)

Iron Iron Iron

per 6oz Steak per 100g per 200 Calories

9.3mg 5.5mg 4.1mg

Nutrition Facts for Skirt Steak.

More Red Meat High in Iron

28% DV in a 3oz slice of beef liver

16% DV in a 3oz buffalo steak

14% DV in a 3oz beef chuck roast

14% DV in a 3oz lean ground beef patty (burger)

13% DV in a 3oz lamb shoulder roast

11% DV per 3oz of beef short ribs

See all meats high in iron.

Your New Fave Has Arrived

Alo Yoga® Shop Now

#3: Shellfish (Oysters)

Iron Iron Iron

7.8mg 9.2mg 11.3mg

Nutrition Facts for Cooked Pacific Oysters.

More Seafood High in Iron (%DV per 3oz)

51% DV per 3oz of cuttlefish

48% DV per 3oz of whelk

45% DV per 3oz of octopus

32% DV per 3oz of mussels

18% DV per 3oz of abalone

14% DV per 3oz of scallops

See all fish high in iron.

#4: Dried Fruit (Apricots)

Iron Iron Iron

7.5mg 6.3mg 3.9mg

Nutrition Facts for Low-Moisture Dried Apricots.

More Dried Fruit High in Iron

36% DV per cup of dried peaches

26% DV per cup of dried prunes

17% DV per cup of dried figs

17% DV per cup of dried raisins

7% DV per cup of dried apples

#5: Large White Beans

Iron Iron Iron

6.6mg 3.7mg 5.3mg

Nutrition Facts for Cooked Large White Beans.

More Beans High in Iron

49% DV per up of soybeans

37% DV per cup of lentils

29% DV per cup of kidney beans

26% DV per cup of garbanzo beans (chickpeas)

25% DV per cup of lima beans

24% DV per cup of navy beans

20% DV per cup of black beans

20% DV per cup of pinto beans

20% DV per cup of black-eyed peas

See more high iron vegetarian and vegan foods.

Iron Iron Iron

6.4mg 3.6mg 31mg

Nutrition Facts for Cooked Spinach.

More Green Leafy Vegetables High in Iron