Foods high in iron
The top 20 foods in our database by content per 100 g.
Daily target
18mg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Pork liver | 23.3 mg | 129% | — |
| 2 | Soybeans | 15.7 mg | 87% | 5.2 mg |
| 3 | Sesame seedstbsp (9 g): 1.3 mg | 14.6 mg | 81% | — |
| 4 | Caviartsp (5 g): 0.6 mg | 11.9 mg | 66% | — |
| 5 | White beans | 10.4 mg | 58% | 3.7 mg |
| 6 | Poppy seedstbsp (8.8 g): 0.86 mg | 9.8 mg | 54% | — |
| 7 | Chicken liver | 9 mg | 50% | — |
| 8 | Pumpkin seedstbsp (8.6 g): 0.76 mg | 8.8 mg | 49% | — |
| 9 | Chia seedstbsp (12 g): 0.93 mg | 7.7 mg | 43% | — |
| 10 | Red lentils | 7.4 mg | 41% | — |
| 11 | Mung beans | 6.7 mg | 37% | 1.4 mg |
| 12 | Kidney beans | 6.7 mg | 37% | 2.5 mg |
| 13 | Cashewshandful (28 g): 1.9 mg | 6.7 mg | 37% | — |
| 14 | Dilltbsp (1 g): 0.07 mg | 6.6 mg | 37% | — |
| 15 | Lentils | 6.5 mg | 36% | 2.2 mg |
| 16 | Black olives | 6.3 mg | 35% | — |
| 17 | Parsleytbsp (4 g): 0.25 mg | 6.2 mg | 34% | — |
| 18 | Chicken hearts | 6 mg | 33% | — |
| 19 | Flaxseedtbsp (10 g): 0.57 mg | 5.7 mg | 32% | — |
| 20 | Pine nutstbsp (8.6 g): 0.48 mg | 5.5 mg | 31% | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Plant sources
Plant foods that provide at least 10% of the daily target per 100 g.
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Soybeans | 15.7 mg | 87% | 5.2 mg |
| 2 | Sesame seedstbsp (9 g): 1.3 mg | 14.6 mg | 81% | — |
| 3 | White beans | 10.4 mg | 58% | 3.7 mg |
| 4 | Poppy seedstbsp (8.8 g): 0.86 mg | 9.8 mg | 54% | — |
| 5 | Pumpkin seedstbsp (8.6 g): 0.76 mg | 8.8 mg | 49% | — |
| 6 | Chia seedstbsp (12 g): 0.93 mg | 7.7 mg | 43% | — |
| 7 | Red lentils | 7.4 mg | 41% | — |
| 8 | Mung beans | 6.7 mg | 37% | 1.4 mg |
| 9 | Kidney beans | 6.7 mg | 37% | 2.5 mg |
| 10 | Cashewshandful (28 g): 1.9 mg | 6.7 mg | 37% | — |
How much do you get each day?
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Other nutrients
Data: USDA FoodData Central.