Iron-Rich Foods List: 40 Foods by Portion and Iron Content

In these USDA records, oysters supply 5.0 mg of iron per 85 g; lentils supply 3.0 mg per 90 g. This iron-rich foods list compares 40 foods by portion, iron per 100 g and calories. USDA food data.

The chart uses USDA's FNDDS 2021–2023 dataset, released October 31, 2024, and checked September 11, 2026. These are compiled food-composition values, not new laboratory measurements of your meal. USDA release list; data documentation.

This article provides general nutrition information, not medical advice. A food chart does not replace anemia evaluation or prescribed iron supplements. Consult your doctor or pharmacist for advice specific to your medications.

How to read this iron-rich foods chart

Start with the portion column. The iron beside it belongs to that amount of edible food. The per-100-g column lets you compare equal weights; it does not tell you how much to eat. Calories also refer to the listed portion. Values are calculated from USDA food records.

Cup weights come from the selected USDA food records. Half-cup and quarter-cup amounts are calculated from those weights. For meat and seafood, 85 g is an editorial comparison portion. Nuts and seeds use 28 g. These are weighed amounts, roughly 3 oz and 1 oz respectively, not fluid ounces or recommended serving sizes. USDA source records.

The list includes lower-iron foods for comparison. Being on it does not mean a food meets the FDA's high-iron label benchmark. On a phone, scroll sideways for the equal-weight comparison and calories. The food, portion and iron-per-portion columns come first.

Which meats and seafood contain iron?

In these records, steamed oysters and cooked mussels provide more iron per listed portion than ground beef. Shrimp contains much less. Check the specific food when comparing seafood: the numbers below come from these USDA preparations.

Seafood weights exclude shells, and the egg is weighed without its shell. The sardine record includes drained fish with edible bones; its "standard can" is 75 g of food, not the gross weight of any can you buy. Ground beef combines several cooked lean/fat ratios, so it is not a label value for a particular package. USDA source records.

Meat, poultry and seafood contain both heme and nonheme iron. This table shows their combined total. The egg row is an animal-food comparison, not a claim that its iron is heme. NIH ODS.

Which beans and soy foods have iron?

Use the cooked weight for beans, even when the label says "from dry." That phrase describes how they were prepared. It does not mean weighing out dry beans and applying a cooked-food value. The tofu entry is soft tofu, not firm or extra-firm. USDA source records.

The soybeans and edamame recipes include added oil or fat. "No added fat" on the other rows does not mean unsalted; those recipes include salt. Choose the preparation closest to your meal. USDA source records.

If you are comparing more than iron, open the high-fiber foods chart alongside this one. Match the food's preparation and gram weight before comparing columns across the two pages.

For a protein comparison, use our high-protein foods chart. Keep the food's preparation and portion weight consistent when reading the two charts.

How much iron is in vegetables and grains?

A potato can contribute more iron per item than a smaller portion of greens, despite having less iron per equal weight. Here, the USDA medium baked potato weighs 285 g with skin. Weigh yours if that size does not look like the potato on your plate. USDA source records.

The spinach value belongs to the selected recipe made from fresh spinach. A chart using boiled, frozen or canned spinach may show a different number. Keep the preparation attached to the value rather than borrowing a larger number from another entry. Chard and beet greens here include added fat; the oatmeal uses water. USDA source records.

Which nuts and seeds contain iron?

Compare kernels with kernels. Pumpkin and sunflower seed weights below exclude shells; sesame is hulled and flaxseed is ground. A sprinkle of seeds weighs less than the comparison portion, so scale the iron down to match what you use. USDA source records.

Which dried fruits provide iron?

Dried fruit can be a topping or a snack alongside other foods on the list. Here, dried apricots provide more iron per equal portion than raisins or prunes. None of these portions matches the iron in the listed lentil portion. USDA source records.

How much iron is in fortified cereal?

Fortified foods need a label check. These two rows describe specific USDA formulations, not every brand of bran flakes or hot wheat cereal. The bran-flake recipe includes added iron. The farina recipe uses a regular, 10-minute Cream of Wheat ingredient with water and salt. Neither row verifies a current product label. USDA source records.

For a cereal you buy, read both the iron amount and the serving weight. Milk or toppings are separate unless the label explicitly includes them. The FDA's Nutrition Facts guide explains how the amount per serving and percent Daily Value work together.

How do I compare my portion with the chart?

Use this calculation: iron in your portion = iron per 100 g × your edible portion in grams ÷ 100. This scales the USDA nutrient values by food weight. Keep the original value until the last step, then round to one decimal place. Calories are rounded to the nearest whole number.

For example, the lentil record contains 3.31 mg per 100 g. A 90-g portion works out to 2.979 mg, displayed as 3.0 mg. At 180 g, it is 5.958 mg, displayed as 6.0 mg. That is a portion calculation, not advice to double your intake. USDA lentil source record.

Build a shopping list around foods you will use. You might choose lentils for soup, chickpeas for a salad or sardines for toast. Compare the amount you plan to eat before picking the highest number in a column. The calorie column provides another comparison; this page does not set a calorie target.

What helps you absorb iron from plant foods?

Plant foods and fortified grains contain nonheme iron. Vitamin C foods can help your body absorb it. For example, serve beans with sweet peppers or tomatoes, or have strawberries with cereal. These are meal ideas based on NIH ODS guidance, not measured absorption predictions for those dishes.

Food iron is not absorbed iron. Heme is generally absorbed more readily, while meal composition and your iron status affect uptake. Spinach's iron is less readily available than its total alone suggests. No fixed percentage can turn this chart into a personal absorption calculator. NIH ODS health professional fact sheet.

How much iron do adults need each day?

NIH lists 8 mg for men ages 19–50, 18 mg for women ages 19–50, and 8 mg for adults 51 and older. Needs also depend on life stage and dietary pattern. These intake references are not supplement prescriptions. NIH ODS.

The FDA label Daily Value is 18 mg. Its general guide calls 20% DV or more high, equal to 3.6 mg of iron per labeled serving. That label benchmark is different from choosing your personal intake target. FDA Daily Value reference.

If a blood test shows low iron, discuss treatment with your clinician. Anemia has several possible causes; a food list cannot establish which one applies. NIH ODS. If you already have a prescription, keep following it.

For an existing medication plan, Pillo on Google Play offers Android reminders with persistent alarms. Set them to the schedule your clinician or pharmacist gave you.

Frequently asked questions

What food has the most iron in this chart?

The USDA fortified farina formulation has the most per listed portion: 9.0 mg in a cooked cup. The fortified bran-flake formulation has the most per 100 g: 28.1 mg. Portion sizes differ, and these cereal values do not apply to all brands. USDA data.

Can I get iron without eating meat?

Beans, lentils, soy foods and seeds supply iron, as do fortified grains. Plant iron is nonheme; vitamin C foods can help with absorption. The amount you need depends partly on your dietary pattern. NIH ODS.

Is spinach higher in iron than beef?

In these specific USDA records, cooked-from-fresh spinach has 1.2 mg per 100 g and cooked ground beef has 2.5 mg. Other preparations can differ, so keep the food description with the number. These are total-iron values, not absorbed amounts. USDA data.

Are eggs a high-iron food?

A 50-g boiled or poached egg in this dataset supplies 0.8 mg. That is below the 3.6-mg amount corresponding to the FDA's general high-iron benchmark for a serving. Eggs contribute some iron, but this portion is not a high source. USDA data; FDA label guidance.

Can iron-rich foods replace my iron pills?

Do not replace prescribed iron with this chart. Dietary iron and treatment are different questions, and anemia is not always due to iron deficiency. Ask your clinician about your diagnosis and treatment plan. NIH ODS.

This article is for informational purposes only and does not constitute medical advice. Always consult your doctor or pharmacist before making any changes to your medication routine. NIH ODS guidance.