Top 10 Foods Highest in Iron

Iron is an essential mineral used to transport oxygen around the body in the form of hemoglobin. A deficiency in iron causes anemia (fatigue/weakness). Over time iron deficiency can lead to organ failure. (1,2)

Conversely, too much iron leads to the production of harmful free radicals. This interferes with metabolism, causing damage to organs like the heart and liver. (3,4)

The body regulates iron absorption, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, is considered safe and healthy.

Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. The current daily value (DV) for iron is 18 milligrams (mg). (5)

Below is a list of the top 10 iron food sources.

• 1. Fortified Cereals

  Iron per 3/4 Cup	Iron per 100g	Iron per 200 Calories
  19.6mg (109% DV)	67.7mg (376% DV)	34.7mg (193% DV)

  Nutrition Facts for Ralston Enriched Wheat Bran flakes. (Source)

  See the list of 200 Breakfast Cereals Highest in Iron.

• 2. Beef (Skirt Steak)

  Iron per 6oz Steak	Iron per 100g	Iron per 200 Calories
  9.3mg (52% DV)	5.5mg (30% DV)	4.1mg (23% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meat High in Iron

  • 28% DV in a 3oz slice of beef liver
  • 16% DV in a 3oz buffalo steak
  • 14% DV in a 3oz beef chuck roast
  • 14% DV in a 3oz lean ground beef patty (burger)
  • 13% DV in a 3oz lamb shoulder roast
  • 11% DV per 3oz of beef short ribs

  See all meats high in iron.

• 3. Shellfish (Oysters)

  Iron per 3oz Serving	Iron per 100g	Iron per 200 Calories
  7.8mg (43% DV)	9.2mg (51% DV)	11.3mg (63% DV)

  Nutrition Facts for Cooked Pacific Oysters. (Source)

  More Seafood High in Iron (%DV per 3oz)

  • 51% DV per 3oz of cuttlefish
  • 48% DV per 3oz of whelk
  • 45% DV per 3oz of octopus
  • 32% DV per 3oz of mussels
  • 18% DV per 3oz of abalone
  • 14% DV per 3oz of scallops

  See all fish high in iron.

• 4. Dried Fruit (Apricots)

  Iron per Cup	Iron per 100g	Iron per 200 Calories
  7.5mg (42% DV)	6.3mg (35% DV)	3.9mg (22% DV)

  Nutrition Facts for Low-Moisture Dried Apricots. (Source)

  More Dried Fruit High in Iron

  • 36% DV per cup of dried peaches
  • 26% DV per cup of dried prunes
  • 17% DV per cup of dried figs
  • 17% DV per cup of dried raisins
  • 7% DV per cup of dried apples

  Note: Dried fruit is high in natural sugars and calories, so portion sizes should be limited to about one handful per day.

  See the list of high iron fruits and vegetables.

• 5. Large White Beans

  Iron per Cup	Iron per 100g	Iron per 200 Calories
  6.6mg (37% DV)	3.7mg (21% DV)	5.3mg (30% DV)

  Nutrition Facts for Cooked Large White Beans. (Source)

  More Beans High in Iron

  • 49% DV per up of soybeans
  • 37% DV per cup of lentils
  • 29% DV per cup of kidney beans
  • 26% DV per cup of garbanzo beans (chickpeas)
  • 25% DV per cup of lima beans
  • 24% DV per cup of navy beans
  • 20% DV per cup of black beans
  • 20% DV per cup of pinto beans
  • 20% DV per cup of black-eyed peas

  See more high iron vegetarian and vegan foods.

• 6. Spinach

  Iron per Cup Cooked	Iron per 100g	Iron per 200 Calories
  6.4mg (36% DV)	3.6mg (20% DV)	31mg (172% DV)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  More Green Leafy Vegetables High in Iron

  • 22% DV per cup of cooked Swiss chard
  • 16% DV per cup of cooked turnip greens
  • 15% DV per cup of cooked beet greens
  • 14% DV per cup of cooked Scotch (curly) kale
  • 14% DV per cup of raw mustard spinach
  • 6% DV per cup of raw kale
  • 5% DV per cup of raw beet greens

  See more fruits and vegetables high in iron.

• 7. Baking Chocolate (Unsweetened)

  Iron per 1oz Square	Iron per 100g	Iron per 200 Calories
  5mg (28% DV)	17.4mg (97% DV)	5.4mg (30% DV)

  Nutrition Facts for Unsweetened Baking Chocolate. (Source)

  More Chocolate High in Iron

  • 66% DV in 1 cup of cocoa powder
  • 19% DV in 1oz of dark chocolate (70%-85% cocoa)
  • 13% DV in 1oz of semi-dark chocolate (45%-59% cocoa)
  • 6% DV per 1.5oz candy bar
  • 6% DV per 1/2 cup of chocolate mousse
• 8. Quinoa

  Iron per Cup	Iron per 100g	Iron per 200 Calories
  2.8mg (15% DV)	1.5mg (8% DV)	2.5mg (14% DV)

  Nutrition Facts for Quinoa, cooked. (Source)

  More Wholegrains High in Iron

  • 12% DV per cup of oatmeal
  • 12% DV per cup of barley
  • 11% DV per cup of rice
  • 10% DV per cup of bulgur
  • 7% DV per cup of buckwheat
  • 6% DV per cup of millet

  Pure bran added to food can harm the absorption of iron, however, whole grains are a good source of iron. (6,7,8)

• 9. White Button Mushrooms

  Iron per Cup Cooked	Iron per 100g	Iron per 200 Calories
  2.7mg (15% DV)	1.7mg (10% DV)	12.4mg (69% DV)

  Nutrition Facts for Cooked White Button Mushrooms (Boiled, Drained). (Source)

  More Mushrooms High in Iron

  • 45% DV per cup of sliced morels
  • 14% DV per cup of straw mushrooms
  • 10% DV per cup of chanterelles
  • 6% DV per cup of slices oyster mushrooms
  • 4% DV per cup of sliced shiitake mushrooms
• 10. Squash and Pumpkin Seeds

  Iron per 1oz Handful	Iron per 100g	Iron per 200 Calories
  2.5mg (14% DV)	8.8mg (49% DV)	3.2mg (18% DV)

  Nutrition Facts for Dried Pumpkin And Squash Seeds. (Source)

  More Nuts & Seeds High in Iron

  • 23% DV per oz of sesame seeds
  • 13% DV per oz of hemp seeds
  • 12% DV per oz of chia seeds
  • 9% DV per oz of dry-roasted cashews
  • 9% DV per oz of flax seeds
  • 8% DV per oz of sunflower seeds
  • 6% DV per oz of almonds

  See all nuts and seeds high in iron.

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Iron Rich Foods by Nutrient Density (Most Iron per 100 grams)

Food	Serving	Iron
1. Dried Herbs (Thyme, Parsley, Spearmint, Black Pepper, Marjoram)	100 grams	687% DV (123.6mg)
2. Fortified Cereals	100 grams	376% DV (67.7mg)
3. Spirulina (Dried Seaweed)	100 grams	158% DV (28.5mg)
4. Bran	100 grams	103% DV (18.5mg)
5. Cocoa Powder	100 grams	86% DV (15.5mg)
6. Liver (Chicken Liver)	100 grams	72% DV (12.9mg)
7. Caviar (Fish Roe)	100 grams	66% DV (11.9mg)
8. Shellfish (Oysters)	100 grams	51% DV (9.2mg)
9. Wheat Germ	100 grams	35% DV (6.3mg)
10. Cashews (Dry Roasted)	100 grams	33% DV (6mg)

Non-Heme (Plant Based) Iron Foods

Food	Serving	Iron
1. Vital Wheat Gluten	100 grams	29% DV (5.2mg)
2. Artichokes	1 cup	28% DV (5.1mg)
3. Green Peas	1 cup	14% DV (2.5mg)
4. Tempeh	100 grams	12% DV (2.1mg)
5. Acorn Squash	per cup cooked	11% DV (1.9mg)
6. Dried Goji Berries	5 tbsp	11% DV (1.9mg)
7. Tofu	1/5 Block	10% DV (1.9mg)
8. Whole Wheat Bread	1 slice	6% DV (1.1mg)
9. Molasses	1 tbsp	5% DV (0.9mg)
10. Sorghum Syrup	1 tbsp	4% DV (0.8mg)

Heme (Meat Based) Iron Foods

Food	Serving	Iron
1. Lean Chuck Pot Roast (Beef)	3oz	18% DV (3.2mg)
2. Fish (Mackerel)	per 6oz fillet	15% DV (2.7mg)
3. Canned Tuna	1 can (drained)	14% DV (2.5mg)
4. Lamb Stew Meat	3oz	13% DV (2.4mg)
5. Turkey Meat (Dark)	3oz	7% DV (1.3mg)
6. Trout	3oz fillet	7% DV (1.2mg)
7. Bass	1 fillet	7% DV (1.2mg)
8. Chicken Breast	1/2 Breast	6% DV (1mg)
9. Pork Chops	1 chop	5% DV (0.9mg)
10. Chicken Drumstick	1 leg	4% DV (0.6mg)

Heme Iron vs. Non-Heme Iron

• Non-heme iron comes from plant foods, heme iron comes from animal foods. (9)
• Heme iron can be absorbed more efficiently by the body, with an absorption rate of 15% to 35%. Non-heme iron from plants is absorbed at a rate of 2% to 20%. (9)
• The body can better regulate absorption of non-heme iron, helping to protect against toxic effects. (10)

How much Iron Do You Need Each Day?

The recommended daily allowance (RDA) for iron ranges from 7mg to 27mg per day. The daily value for iron is 18mg per day. (5)

Life Stage	RDA
Infants
0-6 months old	0.27mg*
7-12 months old	11mg
Children
1-3 years old	7mg
4-8 years old	10mg
Males
9-13 years old	8mg
14-18 years old	11mg
19-50 years old	8mg
50+ years old	8mg
Females
9-13 years old	8mg
14-18 years old	15mg
19-50 years old	18mg
50+ years old	8mg
Pregnancy
14-18 years old	27mg
18+ years old	27mg
Lactation
14-18 years old	10mg
18+ years old	9mg

*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Iron.

Factors which Affect Iron Absorption and Retention

• The most important factor is your existing iron level. A low iron level will increase absorption, while a high iron level will decrease absorption. In general, you absorb 2% to 20% of the iron from foods. (9)
• Meat proteins will increase the absorption of non-heme iron. (9)
• Vitamin C will increase the absorption of non-heme iron by as much as 85%. (11,12)
• Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee. (13,14)
• The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas containing polyphenols. (14)

Causes of Iron Deficiency

• Menstruating Women - Due to blood loss during menstruation, women are at risk of iron deficiency. The greater the blood loss the greater the risk. (15)
• Individuals with Chronic Kidney Disease (CKD) - People with kidney disease, and especially those on dialysis, are at high risk of iron deficiency anemia. (16)
• Pregnant and lactating women - A developing fetus requires a high amount of iron, likewise, there is a high amount of iron lost through breast milk after birth. (17)
• Older infants and toddlers - Infants and toddlers require a lot of iron as they grow and so are at risk of iron deficiency. (18)
• People with low levels of Vitamin A - Vitamin A helps move iron from storage in the body. Without adequate amounts of vitamin A, the body cannot regulate iron leading to an iron deficiency. (19)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Iron
• Foods Low in Iron
• Vegetables High in Iron
• Fruits High in Iron
• Vegetarian Foods High in Iron
• Nuts High in Iron
• Grains High in Iron
• Beans High in Iron
• Dairy High in Iron
• Breakfast Cereals High in Iron
• Fast Foods High in Iron

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Iron Foods for Vegetarians and Vegans
• Fruits and Vegetables High in Iron
• The Best 10 Foods For Healthy Hair And Nails
• Vitamin B12 Foods
• Vegetarian sources of Vitamin B12
• High Folate (B9) Foods
• High Vitamin C Foods

Data Sources and References

1. Uniyal N, Sethi Y, Chopra H, Dhawan M, Emran TB. Iron deficiency Int J Surg. 2022 Sep;105:106871. doi: 10.1016/j.ijsu.2022.106871. Epub 2022 Aug 29. 36049619
2. Crider K, Williams J, Qi YP, Gutman J, Yeung L, Mai C, Finkelstain J, Mehta S, Pons-Duran C, Menéndez C, Moraleda C, Rogers L, Daniels K, Green P. Iron Deficiency Anemia: An Updated Review Cochrane Database Syst Rev. 2022 Feb 1;2(2022):CD014217. doi: 10.1002/14651858.CD014217. 36321557
3. Sebastiani G, Pantopoulos K. Iron metabolism and toxicity Metallomics. 2011 Oct;3(10):971-86. doi: 10.1039/c1mt00082a. Epub 2011 Sep 7. 21901209
4. Ponka P. Hemochromatosis Semin Hematol. 2002 Oct;39(4):249-62. doi: 10.1053/shem.2002.35638. 12382200
5. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
6. Hallberg L, Rossander L, Skånberg AB. The inhibitory effect of bran on iron absorption in man Am J Clin Nutr. 1987 May;45(5):988-96. doi: 10.1093/ajcn/45.5.988. 3034044
7. Eagling T, Wawer AA, Shewry PR, Zhao FJ, Fairweather-Tait SJ. Higher bioavailability of iron from whole wheat bread compared with iron-fortified white breads in caco-2 cell model: an experimental study J Agric Food Chem. 2014 Oct 22;62(42):10320-5. doi: 10.1021/jf5026295. Epub 2014 Oct 13. 25275535
8. Jamieson JA, Neufeld A. Grain Products Are a Top Source of Energy and Nutrients among Nova Scotian Adults Following a Gluten-Free Diet PeerJ. 2020 Jul 27;8:e9590. doi: 10.7717/peerj.9590. eCollection 2020. 33194333
9. Morris ER. Iron nutrition and absorption: dietary factors which impact iron bioavailability Fed Proc. 1983 Apr;42(6):1716-20. 6299808
10. Fang X, Wei J, Min J, Wang F. Dietary intake of heme iron and risk of cardiovascular disease: a dose-response meta-analysis of prospective cohort studies Nutr Metab Cardiovasc Dis. 2020 Jun 9;30(6):1053-1055. doi: 10.1016/j.numecd.2020.03.007. Epub 2020 Mar 20. 32247532
11. Hurrell RF, Reddy M, Cook JD. Effect of different drinks on the absorption of non-heme iron from composite meals Br J Nutr. 1999 Apr;81(4):289-95. 10999016
12. Monsen ER. The role of vitamin C in iron absorption J Am Diet Assoc. 1988 Jul;88(7):786-90. 3290310
13. Hurrell RF, Reddy M, Cook JD. Effect of different drinks on the absorption of non-heme iron from composite meals Br J Nutr. 1999 Apr;81(4):289-95. 10999016
14. Brune M, Rossander L, Hallberg L. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages Eur J Clin Nutr. 1989 Aug;43(8):547-57. 2598894
15. Garcia-Casal MN, Peña-Rosas JP, De-Regil LM, Gwirtz JA, Pasricha SR. A Review of the Risk Factors for Iron Deficiency Anaemia among Adolescents in Developing Countries Cochrane Database Syst Rev. 2018 Dec 22;12(12):CD010187. doi: 10.1002/14651858.CD010187.pub2. 30577080
16. Chung M, Moorthy D, Hadar N, Salvi P, Iovin RC, Lau J. Iron Deficiency Anemia in Chronic Kidney Disease Rockville (MD): Agency for Healthcare Research and Quality (US); 2012 Oct. Report No.: 12(13)-EHC140-EF. 23230575
17. Kirthan JPA, Somannavar MS. Iron Deficiency Anemia in Pregnancy Ann Hematol. 2023 Oct 3. doi: 10.1007/s00277-023-05481-2. Online ahead of print. 37787837
18. Lozoff B, Georgieff MK. Iron deficiency and child development Semin Pediatr Neurol. 2006 Sep;13(3):158-65. doi: 10.1016/j.spen.2006.08.004. 17101454
19. Abizari AR, Azupogo F, Brouwer ID. The influence of vitamin A status on iron-deficiency anaemia in anaemic adolescent schoolgirls in Myanmar PLoS One. 2017 Feb 2;12(2):e0170747. doi: 10.1371/journal.pone.0170747. eCollection 2017. 28152069