Top 42 Foods Highest in Iron.
42 products ranked · Iron (mg)
Ranking of 42 foods by iron content (mg per 100g). Compare nutrition facts and find the best sources of iron.
#ProductIron (mg)
Oatmeal
grain
3.8mg
Almonds
nut
3.3mg
Beef
meat
3mg
4
Walnuts
nut
2.9mg
5
Quinoa
other
2.8mg
6
Spinach
vegetable
2.7mg
7
Bacon
meat
2.5mg
8
Bread
grain
2.5mg
9
Garlic
vegetable
1.7mg
10
Mackerel
fish
1.6mg
11
Herring
fish
1.5mg
12
Sausages
meat
1.5mg
13
Shrimp
seafood
1.4mg
14
Pasta
grain
1.3mg
15
Tuna
fish
1.3mg
16
Wheat flour
grain
1.2mg
17
Eel
fish
1.1mg
18
Trout
seafood
1mg
19
Salmon
fish
0.8mg
20
Rice
grain
0.8mg
21
Carp
fish
0.7mg
22
Sea bass
fish
0.7mg
23
Broccoli
vegetable
0.7mg
24
Lemon
fruit
0.6mg
25
Avocado
fruit
0.6mg
26
Chicken eggs
dairy
0.6mg
27
Artichoke
vegetable
0.6mg
28
Crucian carp
fish
0.5mg
29
Porcini mushroom
vegetable
0.5mg
30
Chicken breast
meat
0.5mg
31
Apricot
fruit
0.4mg
32
Strawberry
fruit
0.4mg
33
Zucchini
vegetable
0.4mg
34
Olive oil
other
0.4mg
35
Cod
fish
0.3mg
36
Blueberry
fruit
0.3mg
37
Watermelon
fruit
0.2mg
38
Mozzarella cheese
dairy
0.2mg
39
Apple
fruit
0.1mg
40
Cottage cheese
dairy
0.1mg
41
Milk
dairy
0.1mg
42
Butter
dairy
0mg