Care Omnia is reader-supported. When you buy through links on our site, we may earn an affiliate commission.

Life is everything. Let's make it a healthy one!

Thank you for your visit!

Life is everything. Let's make it a healthy one!

Thank you for your visit!
Life is everything. Let's make it a healthy one!

Thank you for your visit!

Top 100 Foods With Iron - Care Omnia Nutrition




Thank you for your visit!
Basil (Dried, Spices) contains iron

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?


Life is everything. Let's make it a healthy one!



Thank you for your visit!

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.

RankFoodper 100gper 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
72.4 mg
20.5 mg
6
67.7 mg
19.2 mg
7
Two foods with same rank.
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 same rank.
60 mg
17 mg
10
55 mg
15.6 mg
11
53.9 mg
15.3 mg
12
(Oogruk, Meat, Alaska Native)
49.6 mg
14.1 mg
13
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 same rank.
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

Figure 1. Foods with iron rank 1 to 20


Life is everything. Let's make it a healthy one!



Thank you for your visit!

Foods Ranked 21 - 40 With Iron

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
21
(Variety Meats & By-Products)
41.9 mg
11.9 mg
22
41.4 mg
11.7 mg
23
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 same rank.
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 same rank.
36 mg
10.2 mg
33
35.3 mg
10 mg
34
(Just Bunches)
34.8 mg
9.9 mg
35
Two foods with same rank.
34.8 mg
9.9 mg
(Honey Roasted Cereal)
(Honey Roasted, Cereals Ready-To-Eat)
36
34.3 mg
9.7 mg
38
Three foods with same rank.
33.8 mg
9.6 mg
(Cereals Ready-To-Eat)
(With Almonds, Cereals Ready-To-Eat)
39
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

Figure 2. Foods with iron rank 21 to 40


Life is everything. Let's make it a healthy one!



Thank you for your visit!

Foods Ranked 41 - 60 With Iron

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
41
Two foods with same rank.
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
46
Three foods with same rank.
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 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
(Dry, 2 1/2 Minute Cook Time)
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)
55
30.9 mg
8.8 mg
56
30.6 mg
8.7 mg
57
Two foods with same rank.
30.5 mg
8.6 mg
59
Four foods with same rank.
30.4 mg
8.6 mg
(Cereals, Cheddar Cheese Flavor, Dry)
(Cereals, Country Bacon Flavor, Dry)
60
14 foods with same rank.
30 mg
8.5 mg

Figure 3. Foods with iron rank 41 to 60


Life is everything. Let's make it a healthy one!



Thank you for your visit!

Foods Ranked 61 - 64 With Iron

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
61
Two foods with same rank.
29.9 mg
8.5 mg
62
(Dry, 1 Minute Cook Time)
29.8 mg
8.4 mg
63
29.7 mg
8.4 mg
64
(Cinnamon, Cereals Ready-To-Eat)
29.5 mg
8.4 mg

Figure 4. Foods with iron rank 61 to 64

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.

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).

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.

Food Categories
Alcoholic Beverages
American Indian/Alaska Native Foods
Baby Foods
Baked Products
Beef Products
Beverages
Breakfast Cereals
Candy, Sweets or Lollies
Cereal Grains and Pasta
Dairy and Egg Products
Desserts
Dressings and Condiments
Fast Foods
Fats and Oils
Finfish and Shellfish Products
Fruits and Berries
Lamb, Veal, and Game Products
Legumes and Legume Products
Meals, Entrees, and Side Dishes
Nuts and Seeds
Pork Products
Poultry Products
Restaurant Foods
Sauces and Gravies
Sausages and Luncheon Meats
Snacks
Soups, Broths, and Stews
Spices and Herbs
Vegetables and Vegetable Products

Sara Niemelä

co-founder Care Omnia, Head Content Creator




Sara
Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.