Top 100 Foods With Iron - Care Omnia Nutrition
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Iron is an important mineral.
Dietary iron has two main forms: heme and non-heme.
Heme comes from animal products and non-heme comes from vegetable products.
Heme iron is the most easily absorbable form.
Non-heme iron from both plants and iron-fortified foods and is less well absorbed.
You find iron-rich foods in:
- Breakfast Cereals
- Spices and Herbs
- American Indian/Alaska Native Foods
- Vegetables and Vegetable Products
- Beef Products
- Lamb, Veal, and Game Products
- Poultry Products
You can find a more detailed list of foods that contain iron below.
Want to learn more about iron?
Check out our article named: What Is Iron & What Foods Can I Find It In?
Table of Contents
Ranked List Of 100 Foods With Iron
Below you'll find a list of the top 100 foods that contain iron. It's ranked from the food with the most amount to the food with the least amount.
For ease of use, we've grouped together all foods that share the same rank. Click on the rows with the symbol ⇵ to show or hide the foods with the same rank.
By clicking on a food you'll get a list of all the nutrient content of that food.
Foods Ranked 1 - 20 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
7 Two foods with same rank. ⇵ 66.4 mg 18.8 mg (Spices) (Canadian Cultivated Emi-Tsunomata, Dry) | |||
9 Two foods with same rank. ⇵ 60 mg 17 mg | |||
17 Two foods with same rank. ⇵ 43 mg 12.2 mg (Spices) (Alaska Native) | |||
Figure 1. Foods with iron rank 1 to 20
Foods Ranked 21 - 40 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
28 Two foods with same rank. ⇵ 38.2 mg 10.8 mg (Cereals, Ham 'n' Cheese Flavor, Dry) | |||
32 Two foods with same rank. ⇵ 36 mg 10.2 mg (Dry Powder, Hershey's European Style Cocoa) | |||
35 Two foods with same rank. ⇵ 34.8 mg 9.9 mg (Honey Roasted Cereal) (Honey Roasted, Cereals Ready-To-Eat) | |||
38 Three foods with same rank. ⇵ 33.8 mg 9.6 mg (Cereals Ready-To-Eat) (With Almonds, Cereals Ready-To-Eat) (With Almonds) | |||
40 (Dry, Enriched, Quick 1-3 Minutes, Assorted Brands Including Cream Of Wheat) 33.4 mg 9.5 mg | |||
Figure 2. Foods with iron rank 21 to 40
Foods Ranked 41 - 60 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
41 Two foods with same rank. ⇵ 33.3 mg 9.4 mg | |||
46 Three foods with same rank. ⇵ 32.7 mg 9.3 mg | |||
48 Three foods with same rank. ⇵ 32.1 mg 9.1 mg (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) | |||
49 Four foods with same rank. ⇵ 32 mg 9.1 mg | |||
50 Two foods with same rank. ⇵ 31.7 mg 9 mg (Fortified, Cereals Ready-To-Eat) (Fortified, Cereals Ready-To-Eat) | |||
53 Two foods with same rank. ⇵ 31 mg 8.8 mg (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) | |||
57 Two foods with same rank. ⇵ 30.5 mg 8.6 mg (Liver) (Liver) | |||
59 Four foods with same rank. ⇵ 30.4 mg 8.6 mg (Cereals, Cheddar Cheese Flavor, Dry) (Cereals, Country Bacon Flavor, Dry) (Cereals, Dry) | |||
60 14 foods with same rank. ⇵ 30 mg 8.5 mg (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) (Cereals Ready-To-Eat) (Cereals, Butter Flavor, Dry) | |||
Figure 3. Foods with iron rank 41 to 60
Foods Ranked 61 - 64 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
61 Two foods with same rank. ⇵ 29.9 mg 8.5 mg (Cereals Ready-To-Eat) | |||
Figure 4. Foods with iron rank 61 to 64
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Recommended High Quality Iron Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We maintain a recommended page for iron supplements that's updated/reviewed several times a year.
Iron Supplements Available Online
Here's a few supplements available through Amazon that contain iron. Please click on the image or the link below for further details (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Foods In Different Categories With Iron
The food categories below have foods that contain iron.
Select a category to show a ranked list of all the foods in that category with iron.