Foods High in Iron

Overview

These 50 foods have the highest Iron content per 100g serving. The top-ranked food, Spices, thyme, dried, provides 123.6 mg (687% of the Daily Value).

The FDA recommends 18 mg of Iron daily. Foods on this list average 50.3 mg per 100g (279% DV).

#1 Food

123.6

mg per 100g

Daily Value

Foods Listed

ranked by Iron

Full Rankings

#	Food	Iron	% DV	Calories	Info
1	Spices, thyme, dried	123.6 mg	687%	276	123.6 mg 687% DV 276 cal
2	Spices, basil, dried	89.8 mg	499%	233	89.8 mg 499% DV 233 cal
3	Spearmint, dried	87.5 mg	486%	285	87.5 mg 486% DV 285 cal
4	Spices, marjoram, dried	82.7 mg	460%	271	82.7 mg 460% DV 271 cal
5	Whale, beluga, meat, dried (Alaska Native)	72.4 mg	402%	327	72.4 mg 402% DV 327 cal
6	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	67.7 mg	376%	390	67.7 mg 376% DV 390 cal
7	Babyfood, cereal, oatmeal, with honey, dry	67.2 mg	374%	391	67.2 mg 374% DV 391 cal
8	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	66.4 mg	369%	259	66.4 mg 369% DV 259 cal
9	Spices, cumin seed	66.4 mg	369%	375	66.4 mg 369% DV 375 cal
10	Babyfood, cereal, oatmeal, dry fortified	64.1 mg	356%	394	64.1 mg 356% DV 394 cal
11	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	64.0 mg	356%	396	64.0 mg 356% DV 396 cal
12	Spices, turmeric, ground	55.0 mg	306%	312	55.0 mg 306% DV 312 cal
13	Parsley, freeze-dried	53.9 mg	299%	271	53.9 mg 299% DV 271 cal
14	Babyfood, cereal, rice, dry fortified	53.0 mg	295%	390	53.0 mg 295% DV 390 cal
15	Seal, bearded (Oogruk), meat, dried (Alaska Native)	49.6 mg	276%	351	49.6 mg 276% DV 351 cal
16	Cereals, QUAKER, Quick Oats with Iron, Dry	49.5 mg	275%	371	49.5 mg 275% DV 371 cal
17	Spices, dill weed, dried	48.8 mg	271%	253	48.8 mg 271% DV 253 cal
18	Babyfood, cereal, barley, dry fortified	48.2 mg	268%	376	48.2 mg 268% DV 376 cal
19	Babyfood, cereal, brown rice, dry, instant	47.6 mg	264%	406	47.6 mg 264% DV 406 cal
20	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	47.5 mg	264%	386	47.5 mg 264% DV 386 cal
21	Babyfood, cereal, mixed, with bananas, dry	47.5 mg	264%	391	47.5 mg 264% DV 391 cal
22	Babyfood, cereal, high protein, with apple and orange, dry	47.5 mg	264%	374	47.5 mg 264% DV 374 cal
23	Babyfood, cereal, rice, with bananas, dry	47.5 mg	264%	404	47.5 mg 264% DV 404 cal
24	Babyfood, cereal, whole wheat, with apples, dry fortified	45.0 mg	250%	402	45.0 mg 250% DV 402 cal
25	Babyfood, cereal, oatmeal, with bananas, dry	45.0 mg	250%	399	45.0 mg 250% DV 399 cal
26	Spices, celery seed	44.9 mg	249%	392	44.9 mg 249% DV 392 cal
27	Beef, variety meats and by-products, spleen, raw	44.6 mg	248%	105	44.6 mg 248% DV 105 cal
28	Walrus, meat, dried (Alaska Native)	43.0 mg	239%	251	43.0 mg 239% DV 251 cal
29	Spices, bay leaf	43.0 mg	239%	313	43.0 mg 239% DV 313 cal
30	Cereals, MALT-O-MEAL, chocolate, dry	42.9 mg	238%	363	42.9 mg 238% DV 363 cal
31	Spices, coriander leaf, dried	42.5 mg	236%	279	42.5 mg 236% DV 279 cal
32	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	42.0 mg	234%	342	42.0 mg 234% DV 342 cal
33	Lamb, variety meats and by-products, spleen, raw	41.9 mg	233%	101	41.9 mg 233% DV 101 cal
34	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	41.4 mg	230%	379	41.4 mg 230% DV 379 cal
35	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	40.9 mg	227%	365	40.9 mg 227% DV 365 cal
36	Beef, variety meats and by-products, spleen, cooked, braised	39.4 mg	219%	145	39.4 mg 219% DV 145 cal
37	Cereals, QUAKER, corn grits, instant, plain, dry	38.8 mg	215%	343	38.8 mg 215% DV 343 cal
38	Lamb, variety meats and by-products, spleen, cooked, braised	38.7 mg	215%	156	38.7 mg 215% DV 156 cal
39	Cereals ready-to-eat, RALSTON Corn Biscuits	38.4 mg	213%	376	38.4 mg 213% DV 376 cal
40	Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry	38.2 mg	212%	355	38.2 mg 212% DV 355 cal
41	Spices, savory, ground	37.9 mg	210%	272	37.9 mg 210% DV 272 cal
42	Babyfood, rice and apples, dry	37.0 mg	206%	396	37.0 mg 206% DV 396 cal
43	Spices, anise seed	37.0 mg	205%	337	37.0 mg 205% DV 337 cal
44	Spices, oregano, dried	36.8 mg	204%	265	36.8 mg 204% DV 265 cal
45	Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	36.0 mg	200%	410	36.0 mg 200% DV 410 cal
46	Spices, poultry seasoning	35.3 mg	196%	307	35.3 mg 196% DV 307 cal
47	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	34.8 mg	193%	401	34.8 mg 193% DV 401 cal
48	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	34.3 mg	191%	443	34.3 mg 191% DV 443 cal
49	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	33.8 mg	188%	398	33.8 mg 188% DV 398 cal
50	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	33.8 mg	188%	409	33.8 mg 188% DV 409 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Iron?

Spices, thyme, dried has the highest Iron content at 123.6 mg per 100g, which is 687% of the Daily Value.

How much Iron do I need daily?

The FDA Daily Value for Iron is 18 mg. The top foods on this list provide 279% of that in just 100g.

What are good sources of Iron?

The best sources include Spices, thyme, dried, Spices, basil, dried, and Spearmint, dried. All provide significant amounts per 100g serving.