Foods high in iron
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 18 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Pork liver | 23.3 mg | 129% | — | — |
| Soybeans | 15.7 mg | 87% | 5.2 mg | — |
| Sesame seeds | 14.6 mg | 81% | — | tbsp (9 g): 1.3 mg |
| Caviar | 11.9 mg | 66% | — | tsp (5 g): 0.6 mg |
| White beans | 10.4 mg | 58% | 3.7 mg | — |
| Chicken liver | 9 mg | 50% | — | — |
| Pumpkin seeds | 8.8 mg | 49% | — | tbsp (8.6 g): 0.76 mg |
| Chia seeds | 7.7 mg | 43% | — | tbsp (12 g): 0.93 mg |
| Red lentils | 7.4 mg | 41% | — | — |
| Mung beans | 6.7 mg | 37% | 1.4 mg | — |
| Kidney beans | 6.7 mg | 37% | 2.5 mg | — |
| Cashews | 6.7 mg | 37% | — | handful (28 g): 1.9 mg |
| Dill | 6.6 mg | 37% | — | tbsp (1 g): 0.07 mg |
| Lentils | 6.5 mg | 36% | 2.2 mg | — |
| Black olives | 6.3 mg | 35% | — | — |
| Parsley | 6.2 mg | 34% | — | tbsp (4 g): 0.25 mg |
| Chicken hearts | 6 mg | 33% | — | — |
| Flaxseed | 5.7 mg | 32% | — | tbsp (10 g): 0.57 mg |
| Pine nuts | 5.5 mg | 31% | — | tbsp (8.6 g): 0.48 mg |
| Oat bran | 5.4 mg | 30% | — | tbsp (6 g): 0.32 mg |
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 | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Soybeans | 15.7 mg | 87% | 5.2 mg | — |
| Sesame seeds | 14.6 mg | 81% | — | tbsp (9 g): 1.3 mg |
| White beans | 10.4 mg | 58% | 3.7 mg | — |
| Pumpkin seeds | 8.8 mg | 49% | — | tbsp (8.6 g): 0.76 mg |
| Chia seeds | 7.7 mg | 43% | — | tbsp (12 g): 0.93 mg |
| Red lentils | 7.4 mg | 41% | — | — |
| Mung beans | 6.7 mg | 37% | 1.4 mg | — |
| Kidney beans | 6.7 mg | 37% | 2.5 mg | — |
| Cashews | 6.7 mg | 37% | — | handful (28 g): 1.9 mg |
| Dill | 6.6 mg | 37% | — | tbsp (1 g): 0.07 mg |
How much do you get each day?
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Tea after buckwheat: how drinks affect iron absorptionWhy tea and coffee with buckwheat or legumes lower iron absorption, when to drink them instead, and what helps.Data: USDA FoodData Central.