Top 35 Foods Highest in Iron (Fe) Per 100 Calories (Nutrient Density)

Maximize Iron (Fe) (mg) while staying in a calorie deficit: USDA foods ranked by Iron (Fe) delivered per 100 kcal of energy. Core hemoglobin and myoglobin atom responsible for oxygen transport and infant neurodevelopment.

USDA Leaderboard: Top 35 Foods Highest in Iron (Fe) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Spearmint, fresh (11.9 mg per 100g).

Rank	USDA Food Item	Iron (Fe) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Spearmint, fresh	11.9 mg	65.9%	27 mg	44 kcal · 3.29g P
#2	Goose, liver, raw	30.5 mg	100%	23 mg	133 kcal · 16.4g P
#3	Duck, domesticated, liver, raw	30.5 mg	100%	22.4 mg	136 kcal · 18.7g P
#4	Seaweed, irishmoss, raw	8.9 mg	49.4%	18.2 mg	49 kcal · 1.51g P
#5	Parsley, raw	6.2 mg	34.4%	17.2 mg	36 kcal · 2.97g P
#6	Baby Toddler cereal, oatmeal, dry	64.1 mg	100%	16.3 mg	394 kcal · 11g P
#7	Borage, raw	3.3 mg	18.3%	15.7 mg	21 kcal · 1.8g P
#8	Baby Toddler cereal, oatmeal with fruit, dry	61 mg	100%	15.5 mg	392 kcal · 10.6g P
#9	Jute, potherb, raw	4.76 mg	26.4%	14 mg	34 kcal · 4.65g P
#10	Basil, raw	3.17 mg	17.6%	13.8 mg	23 kcal · 3.15g P
#11	Baby Toddler cereal, rice, dry	53 mg	100%	13.6 mg	390 kcal · 6.65g P
#12	Baby Toddler cereal, rice with fruit, dry	50.4 mg	100%	13 mg	388 kcal · 6.51g P
#13	Baby Toddler cereal, barley, dry	48.2 mg	100%	12.8 mg	376 kcal · 13.2g P
#14	Spices, celery seed	44.9 mg	100%	11.5 mg	392 kcal · 18.1g P
#15	Dock, raw	2.4 mg	13.3%	10.9 mg	22 kcal · 2g P
#16	Mushrooms, Chanterelle, raw	3.47 mg	19.3%	10.8 mg	32 kcal · 1.49g P
#17	Cornsalad, raw	2.18 mg	12.1%	10.4 mg	21 kcal · 2g P
#18	Broccoli raab, raw	2.14 mg	11.9%	9.73 mg	22 kcal · 3.17g P
#19	Chrysanthemum leaves, raw	2.3 mg	12.8%	9.58 mg	24 kcal · 3.36g P
#20	Chrysanthemum, garland, raw	2.29 mg	12.7%	9.54 mg	24 kcal · 3.36g P
#21	Mollusks, oyster, eastern, wild, raw	4.61 mg	25.6%	9.04 mg	51 kcal · 5.71g P
#22	Oysters, raw	4.61 mg	25.6%	9.04 mg	51 kcal · 5.71g P
#23	Oysters, steamed	5.84 mg	32.4%	8.98 mg	65 kcal · 7.23g P
#24	Beef, variety meats and by-products, lungs, raw	7.95 mg	44.2%	8.64 mg	92 kcal · 16.2g P
#25	Lemon grass (citronella), raw	8.17 mg	45.4%	8.25 mg	99 kcal · 1.82g P
#26	Cereal, corn squares	28.5 mg	100%	7.72 mg	369 kcal · 7.88g P
#27	Cilantro, raw	1.77 mg	9.8%	7.7 mg	23 kcal · 2.13g P
#28	Cereal, corn flakes, plain	28 mg	100%	7.67 mg	365 kcal · 6.4g P
#29	Mollusks, cuttlefish, mixed species, raw	6.02 mg	33.4%	7.62 mg	79 kcal · 16.2g P
#30	Chicken, liver, all classes, raw	8.99 mg	49.9%	7.55 mg	119 kcal · 16.9g P
#31	Cereal, corn puffs	28 mg	100%	7.54 mg	371 kcal · 7.74g P
#32	Cereal, rice squares	26.9 mg	100%	7.53 mg	357 kcal · 7.01g P
#33	Cereal, rice crispy, plain	26.7 mg	100%	7.46 mg	358 kcal · 6.96g P
#34	Elk, free range, ground, raw (Shoshone Bannock)	7.17 mg	39.8%	7.39 mg	97 kcal · 20.1g P
#35	Pokeberry shoots, (poke), raw	1.7 mg	9.4%	7.39 mg	23 kcal · 2.6g P

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