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 1-50 of 374 foods.

# Food Category Per 100 g % DV
1 Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta 14.21 mg 79%
2 Flour, potato Vegetables and Vegetable Products 11.97 mg 66%
3 Flour, soy, full-fat Legumes and Legume Products 9.51 mg 53%
4 Egg, yolk, dried Dairy and Egg Products 9.28 mg 52%
5 Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products 8.36 mg 46%
6 Flour, coconut Nut and Seed Products 8.02 mg 45%
7 Flour, amaranth Cereal Grains and Pasta 7.56 mg 42%
8 Flour, soy, defatted Legumes and Legume Products 7.34 mg 41%
9 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 7.29 mg 40%
10 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 7.29 mg 40%
11 Lentils, dry Legumes and Legume Products 7.16 mg 40%
12 Sesame butter, creamy Nut and Seed Products 7.00 mg 39%
13 Egg, whole, dried Dairy and Egg Products 6.97 mg 39%
14 Beans, Dry, Light Red Kidney (0% moisture) Legumes and Legume Products 6.95 mg 39%
15 Beans, Dry, Light Red Kidney (0% moisture) Legumes and Legume Products 6.95 mg 39%
16 Beans, cannellini, dry Legumes and Legume Products 6.67 mg 37%
17 Beans, Dry, Dark Red Kidney (0% moisture) Legumes and Legume Products 6.58 mg 37%
18 Beans, Dry, Dark Red Kidney (0% moisture) Legumes and Legume Products 6.58 mg 37%
19 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 6.27 mg 35%
20 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 6.27 mg 35%
21 Chia seeds, dry, raw Cereal Grains and Pasta 6.04 mg 34%
22 Nuts, cashew nuts, raw Nut and Seed Products 5.99 mg 33%
23 Blackeye pea, dry Legumes and Legume Products 5.93 mg 33%
24 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 5.87 mg 33%
25 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 5.87 mg 33%
26 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 5.85 mg 32%
27 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 5.85 mg 32%
28 Flaxseed, ground Nut and Seed Products 5.78 mg 32%
29 Flour, wheat, all-purpose, enriched, bleached Cereal Grains and Pasta 5.62 mg 31%
30 Flour, bread, white, enriched, unbleached Cereal Grains and Pasta 5.55 mg 31%
31 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 5.48 mg 30%
32 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 5.48 mg 30%
33 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 5.46 mg 30%
34 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 5.46 mg 30%
35 Flour, wheat, all-purpose, enriched, unbleached Cereal Grains and Pasta 5.41 mg 30%
36 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 5.40 mg 30%
37 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 5.40 mg 30%
38 Nuts, pine nuts, raw Nut and Seed Products 5.36 mg 30%
39 Beans, Dry, Black (0% moisture) Legumes and Legume Products 5.34 mg 30%
40 Beans, Dry, Black (0% moisture) Legumes and Legume Products 5.34 mg 30%
41 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 5.29 mg 29%
42 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 5.29 mg 29%
43 Beans, Dry, Cranberry (0% moisture) Legumes and Legume Products 5.26 mg 29%
44 Beans, Dry, Cranberry (0% moisture) Legumes and Legume Products 5.26 mg 29%
45 Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products 5.21 mg 29%
46 Chickpeas, (garbanzo beans, bengal gram), dry Legumes and Legume Products 5.09 mg 28%
47 Beans, Dry, Red (0% moisture) Legumes and Legume Products 5.05 mg 28%
48 Beans, Dry, Red (0% moisture) Legumes and Legume Products 5.05 mg 28%
49 Beans, Dry, Small Red (0% moisture) Legumes and Legume Products 4.95 mg 28%
50 Beans, Dry, Small Red (0% moisture) Legumes and Legume Products 4.95 mg 28%

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