Iron
Foods ranked by iron per 100 g — iron helps carry oxygen around the body.
How much do you need?
General information: the US Daily Value for iron is 18mg per day for a typical adult. Daily Values are reference figures for labelling, not a personal target — individual needs vary. Use the table below to see how much of that reference a food provides per 100 g and per serving.
Top 50 foods — ranked per 100 g
| # | Food | Iron / 100 g | Per serving |
|---|---|---|---|
| 1 | 🩸 Black Pudding | 15 mg | 11.3 mg (1 slice) |
| 2 | 🌱 Sesame Seeds | 14.6 mg | 1.3 mg (1 tablespoon) |
| 3 | 🐚 Clam | 14 mg | 21 mg (1 cup cooked) |
| 4 | 🍫 Dark Chocolate (70%) | 12 mg | 3.6 mg (1 bar (30 g)) |
| 5 | 🐟 Caviar | 11.9 mg | 1.9 mg (1 tbsp) |
| 6 | 🐚 Cockle | 10 mg | 10 mg (1 cup) |
| 7 | 🌱 Poppy Seeds | 9.8 mg | 0.9 mg (1 tablespoon) |
| 8 | 🐙 Octopus | 9.5 mg | 9.5 mg (1 serving, cooked) |
| 9 | 🍅 Sun-Dried Tomato | 9.1 mg | 4.9 mg (1 cup) |
| 10 | 🍗 Chicken Liver | 9 mg | 9 mg (1 serving, cooked) |
| 11 | 🎃 Pumpkin Seeds | 8.8 mg | 2.5 mg (1 handful (28 g)) |
| 12 | 🥣 Honey Nut Cheerios | 8 mg | 3.0 mg (1 bowl (37 g)) |
| 13 | 🥣 Cornflakes | 8 mg | 2.4 mg (1 bowl (30 g)) |
| 14 | 🦃 Turkey Liver | 8 mg | 8 mg (1 serving, cooked) |
| 15 | 🌱 Hemp Seeds | 7.9 mg | 2.4 mg (2 tablespoons) |
| 16 | 🌱 Chia Seeds | 7.7 mg | 2.2 mg (2 tablespoons) |
| 17 | 🌰 Cashews | 6.7 mg | 1.9 mg (1 handful (28 g)) |
| 18 | 🐚 Mussel | 6.7 mg | 10.1 mg (1 cup cooked) |
| 19 | 🥩 Beef Liver | 6.5 mg | 6.5 mg (1 serving, cooked) |
| 20 | 🥣 Rice Krispies | 6 mg | 1.8 mg (1 bowl (30 g)) |
| 21 | 🌱 Flaxseeds | 5.7 mg | 1.1 mg (2 tablespoons) |
| 22 | 🦪 Oyster | 5.7 mg | 4.8 mg (6 oysters) |
| 23 | 🌰 Pine Nuts | 5.5 mg | 1.5 mg (1 handful (28 g)) |
| 24 | 🧈 Firm Tofu | 5.4 mg | 6.8 mg (1/2 block) |
| 25 | 🌻 Sunflower Seeds | 5.2 mg | 1.5 mg (1 handful (28 g)) |
| 26 | 🌰 Cashew Butter | 5 mg | 1.6 mg (2 tablespoons) |
| 27 | 🥩 Liver Pate | 5 mg | 1.5 mg (2 tbsp) |
| 28 | 🐚 Razor Clam | 5 mg | 5 mg (1 serving) |
| 29 | 🥣 Weetabix | 5 mg | 1.9 mg (2 biscuits) |
| 30 | 🌰 Hazelnuts | 4.7 mg | 1.3 mg (1 handful (28 g)) |
| 31 | 🥣 Oats (rolled, dry) | 4.7 mg | 1.9 mg (40 g (dry)) |
| 32 | 🐟 Anchovy | 4.6 mg | 2.3 mg (1 can) |
| 33 | 🥜 Peanuts (salted) | 4.6 mg | 1.3 mg (1 handful (28 g)) |
| 34 | 🥜 Peanuts (unsalted) | 4.6 mg | 1.3 mg (1 handful (28 g)) |
| 35 | 🥜 Salted Peanuts (snack) | 4.6 mg | 2.3 mg (1 bag (50 g)) |
| 36 | 🥣 Instant Oats (plain) | 4 mg | 1.6 mg (1 sachet (40 g)) |
| 37 | 🥨 Pretzels (salted) | 4 mg | 1.2 mg (1 handful (30 g)) |
| 38 | 🌾 Plain Flour | 3.9 mg | 3.9 mg (100 g) |
| 39 | 🌰 Pistachios | 3.9 mg | 1.1 mg (1 handful (28 g)) |
| 40 | 🌾 Whole Wheat Flour | 3.9 mg | 3.9 mg (100 g) |
| 41 | 🌰 Almonds (roasted) | 3.8 mg | 1.1 mg (1 handful (28 g)) |
| 42 | 🌰 Almonds | 3.7 mg | 1.0 mg (1 handful (28 g)) |
| 43 | 🌰 Almonds (salted) | 3.7 mg | 1.0 mg (1 handful (28 g)) |
| 44 | 🌰 Macadamia Nuts | 3.7 mg | 1.0 mg (1 handful (28 g)) |
| 45 | 🍞 White Bread Roll | 3.6 mg | 2.2 mg (1 roll) |
| 46 | 🍞 White Bread | 3.6 mg | 1.0 mg (1 slice) |
| 47 | 🌰 Almond Butter | 3.5 mg | 1.1 mg (2 tablespoons) |
| 48 | 🥩 Beef Jerky | 3.5 mg | 1.0 mg (1 oz) |
| 49 | 🍗 Chicken Gizzard | 3.5 mg | 3.5 mg (1 serving, cooked) |
| 50 | 🌰 Mixed Nuts (salted) | 3.5 mg | 1.0 mg (1 handful (28 g)) |
Frequently asked questions
Which food is highest in iron?
In this database, Black Pudding ranks first at 15 mg per 100 g.
Are these values per 100 g or per serving?
Both: the ranking uses per 100 g so foods compare fairly, and the table also shows the value for a typical serving.
Where do the numbers come from?
USDA-based food data. Values are estimates and can vary by brand and preparation.
What is the Daily Value for iron?
18mg per day (US Daily Value, general reference).