What foods are highest in Iron?

Seaweed (56.4 mg per 85 g serving, 313% DV); Green Tea (Matcha) (17 mg per 100 g serving, 94% DV); Mothbean (9.8 mg per 90 g serving, 54% DV).

How much Iron do I need per day?

The daily value for Iron is 18 mg. Hemoglobin, myoglobin, oxidative phosphorylation.

Foods High in Iron

60 whole foods ranked by how much Iron a typical serving delivers, shown as a percentage of the 18 mg daily value (≥10% per serving = a good source). Hemoglobin, myoglobin, oxidative phosphorylation.

What Iron does in the body →

1
Seaweed
Vegetable
313% DV
56.4 mg / 85 g
91
2
Green Tea (Matcha)
Beverages
94% DV
17 mg / 100 g
94
3
Mothbean
Legume
54% DV
9.8 mg / 90 g
81
4
Natto
Legume
43% DV
7.7 mg / 90 g
90
5
Lemon Grass (Citronella)
Vegetable
39% DV
6.9 mg / 85 g
82
6
Mungo Bean
Legume
38% DV
6.8 mg / 90 g
93
7
Broadbeans (Fava Beans)
Legume
34% DV
6 mg / 90 g
93
8
Rice Bran
Grain
31% DV
5.6 mg / 30 g
93
9
Blackeye Pea
Legume
30% DV
5.3 mg / 90 g
74
10
Parsley
Vegetable
29% DV
5.3 mg / 85 g
93
11
Pigeon Peas (Red Gram)
Legume
26% DV
4.7 mg / 90 g
93
12
Soybean
Vegetable
26% DV
4.8 mg / 85 g
86
13
Olives
Fruit
26% DV
4.6 mg / 140 g
74
14
Chickpea
Legume
25% DV
4.6 mg / 90 g
75
15
Sorghum Bran
Grain
24% DV
4.3 mg / 30 g
91
16
Chickpeas (Garbanzo Bean
Legume
22% DV
3.9 mg / 90 g
95
17
Lupin
Legume
22% DV
3.9 mg / 90 g
95
18
Jute
Vegetable
22% DV
4 mg / 85 g
84
19
Cacao Powder
Nuts & Seeds
22% DV
3.9 mg / 28 g
78
20
Tamarind
Fruit
22% DV
3.9 mg / 140 g
64
21
Teff
Grain
21% DV
3.8 mg / 50 g
88
22
Amaranth Grain
Grain
21% DV
3.8 mg / 50 g
87
23
Amaranth
Grain
21% DV
3.8 mg / 50 g
83
24
Pastrami
Meat
20% DV
3.6 mg / 85 g
75
25
Drumstick Leave
Vegetable
19% DV
3.4 mg / 85 g
88
26
Winged Bean Leave
Vegetable
19% DV
3.4 mg / 85 g
84
27
Wheat Bran
Grain
18% DV
3.2 mg / 30 g
94
28
Noodle
Grain
18% DV
3.2 mg / 50 g
74
29
Wheat Germ
Grain
17% DV
3.1 mg / 50 g
95
30
Lentils
Legume
17% DV
3 mg / 90 g
89
31
Rowal
Fruit
17% DV
3.1 mg / 140 g
86
32
Lima Bean
Legume
16% DV
2.8 mg / 90 g
86
33
Jerusalem-Artichoke
Vegetable
16% DV
2.9 mg / 85 g
83
34
Borage
Vegetable
16% DV
2.8 mg / 85 g
69
35
Anchovy
Seafood
15% DV
2.8 mg / 85 g
95
36
Dandelion Green
Vegetable
15% DV
2.6 mg / 85 g
92
37
Egg Yolk
Eggs
15% DV
2.7 mg / 100 g
78
38
Liquid Egg Yolk (Plain
Dairy
15% DV
2.7 mg / 100 g
78
39
Soy Flour
Legume
14% DV
2.5 mg / 30 g
95
40
Mulberries
Fruit
14% DV
2.6 mg / 140 g
92
41
Tofu
Legume
14% DV
2.4 mg / 90 g
90
42
Pumpkin Seeds (Pepitas)
Nuts & Seeds
14% DV
2.5 mg / 28 g
89
43
Pepeao
Vegetable
14% DV
2.5 mg / 40 g
83
44
Tempeh
Legume
14% DV
2.4 mg / 90 g
76
45
Fungi
Vegetable
13% DV
2.4 mg / 40 g
92
46
Abiyuch
Fruit
13% DV
2.3 mg / 140 g
90
47
Quinoa
Grain
13% DV
2.3 mg / 50 g
88
48
Bison
Meat
13% DV
2.4 mg / 85 g
83
49
Fish
Seafood
13% DV
2.3 mg / 85 g
78
50
Chorizo Pork Sausage
Meat
13% DV
2.3 mg / 85 g
45
51
Grape Leave
Vegetable
12% DV
2.2 mg / 85 g
94
52
Hemp Seeds
Nuts & Seeds
12% DV
2.2 mg / 28 g
92
53
Elderberries
Fruit
12% DV
2.2 mg / 140 g
91
54
Spelt
Grain
12% DV
2.2 mg / 50 g
91
55
Beet Green
Vegetable
12% DV
2.2 mg / 85 g
90
56
Edamame
Legume
12% DV
2.1 mg / 90 g
89
57
Miso
Legume
12% DV
2.2 mg / 90 g
84
58
Arrowhead
Vegetable
12% DV
2.2 mg / 85 g
81
59
Goose
Meat
12% DV
2.2 mg / 85 g
81
60
Passion-Fruit
Fruit
12% DV
2.2 mg / 140 g
80

Keep exploring:All nutrients →·Whole-foods catalog →·Iron reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 18 mg daily value. Educational reference, not medical advice.