Foods high in Iron (USDA Foundation)

Iron is needed to make hemoglobin, which carries oxygen in the blood.

FDA daily value: 18 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 51-100 of 374 foods.

# Food Category Per 100 g % DV
51 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 4.93 mg 27%
52 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 4.93 mg 27%
53 Beans, Dry, Brown (0% moisture) Legumes and Legume Products 4.70 mg 26%
54 Beans, Dry, Brown (0% moisture) Legumes and Legume Products 4.70 mg 26%
55 Flour, quinoa Cereal Grains and Pasta 4.53 mg 25%
56 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 4.47 mg 25%
57 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 4.47 mg 25%
58 Flour, corn, yellow, fine meal, enriched Cereal Grains and Pasta 4.44 mg 25%
59 Seeds, sunflower seed, kernel, raw Nut and Seed Products 4.37 mg 24%
60 Oats, whole grain, rolled, old fashioned Cereal Grains and Pasta 4.34 mg 24%
61 Egg, yolk, raw, frozen, pasteurized Dairy and Egg Products 4.13 mg 23%
62 Almond butter, creamy Nut and Seed Products 4.11 mg 23%
63 Flour, oat, whole grain Cereal Grains and Pasta 4.00 mg 22%
64 Flour, cassava Vegetables and Vegetable Products 3.99 mg 22%
65 Sorghum, whole grain, white, dry, raw Cereal Grains and Pasta 3.90 mg 22%
66 Khorasan, grain, dry, raw Cereal Grains and Pasta 3.87 mg 22%
67 Flour, whole wheat, unenriched Cereal Grains and Pasta 3.86 mg 21%
68 Flour, buckwheat Cereal Grains and Pasta 3.84 mg 21%
69 Oats, whole grain, steel cut Cereal Grains and Pasta 3.80 mg 21%
70 Flour, spelt, whole grain Cereal Grains and Pasta 3.77 mg 21%
71 Nuts, almonds, whole, raw Nut and Seed Products 3.74 mg 21%
72 Flour, sorghum Cereal Grains and Pasta 3.72 mg 21%
73 Einkorn, grain, dry, raw Cereal Grains and Pasta 3.69 mg 20%
74 Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Beef Products 3.53 mg 20%
75 Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Beef Products 3.53 mg 20%
76 Nuts, hazelnuts or filberts, raw Nut and Seed Products 3.46 mg 19%
77 Nuts, pistachio nuts, raw Nut and Seed Products 3.46 mg 19%
78 Bread, white, commercially prepared Baked Products 3.36 mg 19%
79 Flour, barley Cereal Grains and Pasta 3.30 mg 18%
80 Flour, almond Nut and Seed Products 3.23 mg 18%
81 Farro, pearled, dry, raw Cereal Grains and Pasta 3.19 mg 18%
82 Tomato, paste, canned, without salt added Vegetables and Vegetable Products 3.19 mg 18%
83 Nuts, almonds, dry roasted, with salt added Nut and Seed Products 3.17 mg 18%
84 Beet greens, raw Vegetables and Vegetable Products 3.16 mg 18%
85 Restaurant, Chinese, sweet and sour pork Restaurant Foods 3.07 mg 17%
86 Restaurant, Chinese, sweet and sour pork Restaurant Foods 3.07 mg 17%
87 Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Beef Products 3.04 mg 17%
88 Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Beef Products 3.04 mg 17%
89 Anchovies, canned in olive oil, with salt, drained Finfish and Shellfish Products 2.69 mg 15%
90 Fonio, grain, dry, raw Cereal Grains and Pasta 2.66 mg 15%
91 Bulgur, dry, raw Cereal Grains and Pasta 2.62 mg 15%
92 Bread, whole-wheat, commercially prepared Baked Products 2.56 mg 14%
93 Flour, rye Cereal Grains and Pasta 2.54 mg 14%
94 Millet, whole grain Cereal Grains and Pasta 2.53 mg 14%
95 Beef, tenderloin steak, raw Beef Products 2.53 mg 14%
96 Nuts, brazilnuts, raw Nut and Seed Products 2.47 mg 14%
97 Buckwheat, whole grain Cereal Grains and Pasta 2.44 mg 14%
98 Flour, semolina, fine Cereal Grains and Pasta 2.43 mg 14%
99 Hummus, commercial Legumes and Legume Products 2.41 mg 13%
100 Nuts, pecans, halves, raw Nut and Seed Products 2.37 mg 13%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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