Top 35 Foods Highest in Iron (Fe) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Iron (Fe) (mg per 100g) with % Daily Value, calorie density, and macro ratios. Core hemoglobin and myoglobin atom responsible for oxygen transport and infant neurodevelopment.

USDA Leaderboard: Top 35 Foods Highest in Iron (Fe) (USDA Per 100g Ranking)

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: Baby Toddler cereal, oatmeal, dry (64.1 mg per 100g).

Rank	USDA Food Item	Iron (Fe) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Baby Toddler cereal, oatmeal, dry	64.1 mg	100%	16.3 mg	394 kcal · 11g P
#2	Baby Toddler cereal, oatmeal with fruit, dry	61 mg	100%	15.5 mg	392 kcal · 10.6g P
#3	Baby Toddler cereal, rice, dry	53 mg	100%	13.6 mg	390 kcal · 6.65g P
#4	Baby Toddler cereal, rice with fruit, dry	50.4 mg	100%	13 mg	388 kcal · 6.51g P
#5	Baby Toddler cereal, barley, dry	48.2 mg	100%	12.8 mg	376 kcal · 13.2g P
#6	Spices, celery seed	44.9 mg	100%	11.5 mg	392 kcal · 18.1g P
#7	Duck, domesticated, liver, raw	30.5 mg	100%	22.4 mg	136 kcal · 18.7g P
#8	Goose, liver, raw	30.5 mg	100%	23 mg	133 kcal · 16.4g P
#9	Cereal, corn squares	28.5 mg	100%	7.72 mg	369 kcal · 7.88g P
#10	Cereal, corn flakes, plain	28 mg	100%	7.67 mg	365 kcal · 6.4g P
#11	Cereal, corn puffs	28 mg	100%	7.54 mg	371 kcal · 7.74g P
#12	Cereal, rice squares	26.9 mg	100%	7.53 mg	357 kcal · 7.01g P
#13	Cereal, rice crispy, plain	26.7 mg	100%	7.46 mg	358 kcal · 6.96g P
#14	Spices, pumpkin pie spice	19.7 mg	100%	5.76 mg	342 kcal · 5.76g P
#15	Rice bran, crude	18.5 mg	100%	5.87 mg	316 kcal · 13.3g P
#16	Spices, chili powder	17.3 mg	96.1%	6.13 mg	282 kcal · 13.5g P
#17	Soy meal, defatted, raw	13.7 mg	76.1%	4.07 mg	337 kcal · 49.2g P
#18	Spearmint, fresh	11.9 mg	65.9%	27 mg	44 kcal · 3.29g P
#19	Cereal, frosted oats with marshmallows	11.7 mg	65.2%	3.15 mg	372 kcal · 8.17g P
#20	Braunschweiger (a liver sausage), pork	11.2 mg	62.2%	3.43 mg	327 kcal · 14.5g P
#21	Peppers, ancho, dried	10.9 mg	60.7%	3.89 mg	281 kcal · 11.9g P
#22	Mothbeans, mature seeds, raw	10.8 mg	60.3%	3.16 mg	343 kcal · 22.9g P
#23	Liver cheese, pork	10.8 mg	60.2%	3.56 mg	304 kcal · 15.2g P
#24	Beans, white, mature seeds, raw	10.4 mg	58%	3.14 mg	333 kcal · 23.4g P
#25	Liver, chicken	10.1 mg	56.2%	5.35 mg	189 kcal · 20g P
#26	Cowpeas, catjang, mature seeds, raw	9.95 mg	55.3%	2.9 mg	343 kcal · 23.9g P
#27	Cereal, corn flakes, flavored	9.9 mg	55%	2.64 mg	375 kcal · 4.77g P
#28	Cereal, corn squares, flavored	9.8 mg	54.4%	2.58 mg	380 kcal · 5.58g P
#29	Tofu, dried-frozen (koyadofu)	9.73 mg	54.1%	2.04 mg	477 kcal · 52.5g P
#30	Sausage, Italian, turkey, smoked	9.6 mg	53.3%	6.08 mg	158 kcal · 15.1g P
#31	Sausage, turkey, hot, smoked	9.6 mg	53.3%	6.08 mg	158 kcal · 15.1g P
#32	Gravy, instant turkey, dry	9.57 mg	53.2%	2.34 mg	409 kcal · 11.7g P
#33	Egg, yolk, dried	9.56 mg	53.1%	1.43 mg	669 kcal · 33.6g P
#34	Pate, chicken liver, canned	9.19 mg	51.1%	4.57 mg	201 kcal · 13.4g P
#35	Cereal, rice crispy, flavored	9.12 mg	50.7%	2.45 mg	372 kcal · 4.95g P

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