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Top 100 Foods With Iron - Care Omnia Nutrition
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?
Then we recommend you check out our article named What Is Iron & What Foods Can I Find It In?
You can also search for a specific food or nutrient through our Search Page.
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.
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 | Foods with Iron | per 100g | per Oz |
|---|---|---|---|
| 1 | 124 mg | 35.2 mg | |
| 2 | (Dried, Spices) | 89.8 mg | 25.5 mg |
| 3 | 87.5 mg | 24.8 mg | |
| 4 | (Dried, Spices) | 82.7 mg | 23.4 mg |
| 5 | (Alaska Native) | 72.4 mg | 20.5 mg |
| 6 | (Cereals Ready-To-Eat) | 67.7 mg | 19.2 mg |
| 7 | Two foods with the same rank/nutrient values | 66.4 mg | 18.8 mg |
(Spices) | |||
(Canadian Cultivated Emi-Tsunomata, Dry) | |||
| 8 | (Complete Wheat Flakes) | 62.1 mg | 17.6 mg |
| 9 | Two foods with the same rank/nutrient values | 60 mg | 17 mg |
| 10 | (Spices) | 55 mg | 15.6 mg |
| 11 | 53.9 mg | 15.3 mg | |
| 12 | (Oogruk, Meat, Alaska Native) | 49.6 mg | 14.1 mg |
| 13 | (Cereals, Dry) | 49.4 mg | 14 mg |
| 14 | (Dried, Spices) | 48.8 mg | 13.8 mg |
| 15 | (Spices) | 44.9 mg | 12.7 mg |
| 16 | (Variety Meats & By-Products) | 44.6 mg | 12.6 mg |
| 17 | Two foods with the same rank/nutrient values | 43 mg | 12.2 mg |
(Spices) | |||
(Alaska Native) | |||
| 18 | 42.9 mg | 12.2 mg | |
| 19 | (Dried, Spices) | 42.5 mg | 12 mg |
| 20 | (Cereals, Redeye Gravy & Country Ham Flavor, Dry) | 42 mg | 11.9 mg |
Foods Ranked 21 - 40 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Foods with Iron | per 100g | per Oz |
|---|---|---|---|
| 21 | (Variety Meats & By-Products) | 41.9 mg | 11.9 mg |
| 22 | (Cereals Ready-To-Eat) | 41.4 mg | 11.7 mg |
| 23 | (Cereals, Dry) | 40.9 mg | 11.6 mg |
| 24 | (Variety Meats & By-Products) | 39.4 mg | 11.2 mg |
| 25 | (Cereals, Plain, Dry) | 38.8 mg | 11 mg |
| 26 | (Variety Meats & By-Products) | 38.7 mg | 11 mg |
| 27 | (Cereals Ready-To-Eat) | 38.4 mg | 10.9 mg |
| 28 | Two foods with the same rank/nutrient values | 38.2 mg | 10.8 mg |
(Cereals, Ham 'n' Cheese Flavor, Dry) | |||
| 29 | (Ground, Spices) | 37.9 mg | 10.7 mg |
| 30 | (Spices) | 37 mg | 10.5 mg |
| 31 | (Dried, Spices) | 36.8 mg | 10.4 mg |
| 32 | Two foods with the same rank/nutrient values | 36 mg | 10.2 mg |
(Dry Powder, Hershey's European Style Cocoa) | |||
| 33 | (Spices) | 35.3 mg | 10 mg |
| 34 | (Just Bunches) | 34.8 mg | 9.9 mg |
| 35 | Two foods with the same rank/nutrient values | 34.8 mg | 9.9 mg |
(Honey Roasted Cereal) | |||
(Honey Roasted, Cereals Ready-To-Eat) | |||
| 36 | (Cereals Ready-To-Eat) | 34.3 mg | 9.7 mg |
| 37 | 34 mg | 9.6 mg | |
| 38 | Three foods with the same rank/nutrient values | 33.8 mg | 9.6 mg |
(Cereals Ready-To-Eat) | |||
(With Almonds, Cereals Ready-To-Eat) | |||
(With Almonds) | |||
| 39 | (Spices) | 33.5 mg | 9.5 mg |
| 40 | (Dry, Enriched, Quick 1-3 Minutes, Assorted Brands Including Cream Of Wheat) | 33.4 mg | 9.5 mg |
Foods Ranked 41 - 60 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Foods with Iron | per 100g | per Oz |
|---|---|---|---|
| 41 | Two foods with the same rank/nutrient values | 33.3 mg | 9.4 mg |
| 42 | (Not Further Specified) | 33.3 mg | 9.4 mg |
| 43 | (Not Further Specified) | 33.2 mg | 9.4 mg |
| 44 | (Oogruk, Meat, Alaska Native) | 33 mg | 9.4 mg |
| 45 | 32.7 mg | 9.3 mg | |
| 46 | Three foods with the same rank/nutrient values | 32.7 mg | 9.3 mg |
(Cereals Ready-To-Eat) | |||
(Not Further Specified) | |||
| 47 | (Dried, Spices) | 32.3 mg | 9.2 mg |
| 48 | Three foods with the same rank/nutrient values | 32.1 mg | 9.1 mg |
(Cereals Ready-To-Eat) | |||
(Cereals Ready-To-Eat) | |||
| 49 | Four foods with the same rank/nutrient values | 32 mg | 9.1 mg |
(Dry, 2 1/2 Minute Cook Time) | |||
(Spices) | |||
| 50 | Two foods with the same rank/nutrient values | 31.7 mg | 9 mg |
(Fortified, Cereals Ready-To-Eat) | |||
(Fortified, Cereals Ready-To-Eat) | |||
| 51 | (Cereals, Dry) | 31.3 mg | 8.9 mg |
| 52 | 31.2 mg | 8.8 mg | |
| 53 | Two foods with the same rank/nutrient values | 31 mg | 8.8 mg |
(Cereals Ready-To-Eat) | |||
(Cereals Ready-To-Eat) | |||
| 54 | 31 mg | 8.8 mg | |
| 55 | (Plain, Dry) | 30.9 mg | 8.8 mg |
| 56 | 30.6 mg | 8.7 mg | |
| 57 | Two foods with the same rank/nutrient values | 30.5 mg | 8.6 mg |
(Liver) | |||
(Liver) | |||
| 58 | 30.4 mg | 8.6 mg | |
| 59 | Four foods with the same rank/nutrient values | 30.4 mg | 8.6 mg |
(Cereals, Cheddar Cheese Flavor, Dry) | |||
(Cereals, Country Bacon Flavor, Dry) | |||
(Cereals, Dry) | |||
| 60 | 14 foods with the same rank/nutrient values | 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) | |||
Foods Ranked 61 - 64 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Foods with Iron | per 100g | per Oz |
|---|---|---|---|
| 61 | Two foods with the same rank/nutrient values | 29.9 mg | 8.5 mg |
(Cereals Ready-To-Eat) | |||
| 62 | (Dry, 1 Minute Cook Time) | 29.8 mg | 8.4 mg |
| 63 | (Cereals Ready-To-Eat) | 29.7 mg | 8.4 mg |
| 64 | (Cinnamon, Cereals Ready-To-Eat) | 29.5 mg | 8.4 mg |
Didn't find the food you were looking for?
You can try searching for it using our search page.
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.
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.
