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Nutrient Rankings/Iron

🩸 Foods Highest in Iron — TOP 30(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

AllPork ProductsVegetables and Vegetable ProductsNut and Seed ProductsBeef ProductsBeveragesFinfish and Shellfish ProductsLegumes and Legume ProductsLamb, Veal, and Game ProductsBaked ProductsSweetsCereal Grains and PastaFast FoodsMeals, Entrees, and Side DishesSnacksRestaurant FoodsDairy and Egg ProductsSpices and HerbsBaby FoodsFats and OilsPoultry ProductsSoups, Sauces, and GraviesSausages and Luncheon MeatsBreakfast CerealsFruits and Fruit Juices
#FoodCategoryIron(mg)% DV
61Steelhead trout, dried, flesh (Shoshone Bannock)
Other
2.9616%
62Mush, blue corn with ash (Navajo)
Other
2.9216%
63Cornmeal, blue (Navajo)
Other
2.9116%
64Deer (venison), sitka, raw (Alaska Native)
Other
2.916%
65Tortilla, blue corn, Sakwavikaviki (Hopi)
Other
2.8916%
66Whale, beluga, flipper, raw (Alaska Native)
Other
2.816%
67Caribou, tongue, raw (Alaska Native)
Other
2.816%
68Fish, herring eggs, Pacific, plain (Alaska Native)
Other
2.715%
69Elk, free range, roast, eye of round, cooked (Shoshone Bannock)
Other
2.6815%
70Corn, dried, yellow (Northern Plains Indians)
Other
2.6115%
71Buffalo, free range, top round steak, raw (Shoshone Bannock)
Other
2.6115%
72Willow, young leaves, chopped (Alaska Native)
Other
2.614%
73Fish, salmon, king, chinook, liver (Alaska Native)
Other
2.614%
74Corn, white, steamed (Navajo)
Other
2.2913%
75Elk, free range, roast, eye of round, raw (Shoshone Bannock)
Other
2.2713%
76Fish, salmon, chum, dried (Alaska Native)
Other
2.212%
77Fireweed, young leaves, raw (Alaska Native)
Other
2.112%
78Fish, pike, northern, liver (Alaska Native)
Other
2.112%
79Corn, dried (Navajo)
Other
1.9211%
80Fish, salmon, red, canned, bones removed (Alaska Native)
Other
1.911%
81Corned beef and potatoes in tortilla (Apache)
Other
1.810%
82Agave, raw (Southwest)
Other
1.810%
83Fish, salmon, king, chinook, smoked and canned (Alaska Native)
Other
1.810%
84Stew, dumpling with mutton (Navajo)
Other
1.7910%
85Fish, salmon, king, chinook, kippered, canned (Alaska Native)
Other
1.79%
86Stinging Nettles, blanched (Northern Plains Indians)
Other
1.649%
87Bread, blue corn, somiviki (Hopi)
Other
1.589%
88Stew, moose (Alaska Native)
Other
1.528%
89Fish, salmon, red, (sockeye), canned, smoked (Alaska Native)
Other
1.58%
90Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
Other
1.478%

61–90 of 145 foods

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Other Nutrient Rankings

🥩 Protein🦴 Calcium🍊 Vitamin C🌾 Dietary Fiber⚡ Potassium👁️ Vitamin A💪 Magnesium☀️ Vitamin D🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy🧈 Fat🍚 Carbohydrates🧂 Sodium🦪 Zinc🫀 Cholesterol🌻 Vitamin E🥬 Vitamin K🥩 Vitamin B12
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Related Products & Books

Iron Bisglycinate Supplement

Supplement

Highly bioavailable, gentle on the stomach. Ideal for treating or preventing iron-deficiency anemia.

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Iron-Rich Foods Guide

Nutrition

Evidence-based guide to boosting iron intake through heme and non-heme food sources and smart meal combinations.

View on Amazon

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov