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Top 100 Foods With Iron - Care Omnia Nutrition

Image of Basil (Dried, Spices) that contains iron
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:

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.

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.

RankFoods with Ironper 100gper Oz
1124 mg35.2 mg
2
(Dried, Spices)
89.8 mg25.5 mg
387.5 mg24.8 mg
4
(Dried, Spices)
82.7 mg23.4 mg
572.4 mg20.5 mg
667.7 mg19.2 mg
7Two foods with the same rank/nutrient values66.4 mg18.8 mg
(Spices)
(Canadian Cultivated Emi-Tsunomata, Dry)
8
(Complete Wheat Flakes)
62.1 mg17.6 mg
9Two foods with the same rank/nutrient values60 mg17 mg
1055 mg15.6 mg
1153.9 mg15.3 mg
12
(Oogruk, Meat, Alaska Native)
49.6 mg14.1 mg
1349.4 mg14 mg
14
(Dried, Spices)
48.8 mg13.8 mg
15
(Spices)
44.9 mg12.7 mg
16
(Variety Meats & By-Products)
44.6 mg12.6 mg
17Two foods with the same rank/nutrient values43 mg12.2 mg
(Spices)
(Alaska Native)
1842.9 mg12.2 mg
19
(Dried, Spices)
42.5 mg12 mg
20
(Cereals, Redeye Gravy & Country Ham Flavor, Dry)
42 mg11.9 mg
fig 1. Foods with iron rank 1 to 20

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 Ranked 21 - 40 With Iron

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

RankFoods with Ironper 100gper Oz
21
(Variety Meats & By-Products)
41.9 mg11.9 mg
2241.4 mg11.7 mg
2340.9 mg11.6 mg
24
(Variety Meats & By-Products)
39.4 mg11.2 mg
25
(Cereals, Plain, Dry)
38.8 mg11 mg
26
(Variety Meats & By-Products)
38.7 mg11 mg
27
(Cereals Ready-To-Eat)
38.4 mg10.9 mg
28Two foods with the same rank/nutrient values38.2 mg10.8 mg
(Cereals, Ham 'n' Cheese Flavor, Dry)
29
(Ground, Spices)
37.9 mg10.7 mg
30
(Spices)
37 mg10.5 mg
31
(Dried, Spices)
36.8 mg10.4 mg
32Two foods with the same rank/nutrient values36 mg10.2 mg
(Dry Powder, Hershey's European Style Cocoa)
3335.3 mg10 mg
34
(Just Bunches)
34.8 mg9.9 mg
35Two foods with the same rank/nutrient values34.8 mg9.9 mg
(Honey Roasted Cereal)
(Honey Roasted, Cereals Ready-To-Eat)
3634.3 mg9.7 mg
3734 mg9.6 mg
38Three foods with the same rank/nutrient values33.8 mg9.6 mg
(Cereals Ready-To-Eat)
(With Almonds, Cereals Ready-To-Eat)
3933.5 mg9.5 mg
40
(Dry, Enriched, Quick 1-3 Minutes, Assorted Brands Including Cream Of Wheat)
33.4 mg9.5 mg
fig 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.

RankFoods with Ironper 100gper Oz
41Two foods with the same rank/nutrient values33.3 mg9.4 mg
42
(Not Further Specified)
33.3 mg9.4 mg
43
(Not Further Specified)
33.2 mg9.4 mg
44
(Oogruk, Meat, Alaska Native)
33 mg9.4 mg
4532.7 mg9.3 mg
46Three foods with the same rank/nutrient values32.7 mg9.3 mg
(Cereals Ready-To-Eat)
(Not Further Specified)
47
(Dried, Spices)
32.3 mg9.2 mg
48Three foods with the same rank/nutrient values32.1 mg9.1 mg
(Cereals Ready-To-Eat)
(Cereals Ready-To-Eat)
49Four foods with the same rank/nutrient values32 mg9.1 mg
(Dry, 2 1/2 Minute Cook Time)
50Two foods with the same rank/nutrient values31.7 mg9 mg
(Fortified, Cereals Ready-To-Eat)
(Fortified, Cereals Ready-To-Eat)
5131.3 mg8.9 mg
5231.2 mg8.8 mg
53Two foods with the same rank/nutrient values31 mg8.8 mg
(Cereals Ready-To-Eat)
(Cereals Ready-To-Eat)
5431 mg8.8 mg
5530.9 mg8.8 mg
5630.6 mg8.7 mg
57Two foods with the same rank/nutrient values30.5 mg8.6 mg
(Liver)
5830.4 mg8.6 mg
59Four foods with the same rank/nutrient values30.4 mg8.6 mg
(Cereals, Cheddar Cheese Flavor, Dry)
(Cereals, Country Bacon Flavor, Dry)
6014 foods with the same rank/nutrient values30 mg8.5 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)
fig 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.

RankFoods with Ironper 100gper Oz
61Two foods with the same rank/nutrient values29.9 mg8.5 mg
(Cereals Ready-To-Eat)
62
(Dry, 1 Minute Cook Time)
29.8 mg8.4 mg
6329.7 mg8.4 mg
64
(Cinnamon, Cereals Ready-To-Eat)
29.5 mg8.4 mg
fig 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 CategoriesNumber of foods
in category
Alcoholic Beverages135
American Indian/Alaska Native Foods145
Baby Foods792
Baked Products949
Beef Products1043
Beverages616
Breakfast Cereals587
Candy, Sweets or Lollies468
Cereal Grains and Pasta445
Dairy and Egg Products785
Desserts453
Dressings and Condiments138
Fast Foods1014
Fats and Oils92
Finfish and Shellfish Products696
Fruits and Berries577
Lamb, Veal, and Game Products507
Legumes and Legume Products608
Meals, Entrees, and Side Dishes1829
Nuts and Seeds233
Pork Products425
Poultry Products828
Restaurant Foods109
Sauces and Gravies189
Sausages and Luncheon Meats337
Snacks478
Soups, Broths, and Stews405
Spices and Herbs108
Vegetables and Vegetable Products2098
fig 5. Food categories with foods that contain Iron

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of 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.