NutriScrolls

Foods High in Iron

Which foods have the most iron? Top of the list is Sesame seeds at 14.6 mg per 100 g. Compare 143 foods per serving, per 100 g and per 100 kcal.

By · Updated · 5 sources

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Foods high in iron

Per serving. Bars show the share of the Daily Value (18 mg a day).

Per 100 g. Bars show the share of the Daily Value (18 mg a day).

Per serving. Bars show the share of the EU Reference Intake (14 mg a day).

Per 100 g. Bars show the share of the EU Reference Intake (14 mg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.SoybeansBeans and Legumes · per 1 cup (172 g)8.84 mg49% of the Daily Value63% of the Reference Intake
  2. 2.LentilsBeans and Legumes · per 1 cup (198 g)6.59 mg37% of the Daily Value47% of the Reference Intake
  3. 3.ChickpeasBeans and Legumes · per 1 cup (164 g)4.74 mg26% of the Daily Value34% of the Reference Intake
  4. 4.Adzuki beansBeans and Legumes · per 1 cup (230 g)4.6 mg26% of the Daily Value33% of the Reference Intake
  5. 5.Lima beansBeans and Legumes · per 1 cup (188 g)4.49 mg25% of the Daily Value32% of the Reference Intake
  6. 6.OystersSeafood · per 3 oz (85 g)4.34 mg24% of the Daily Value31% of the Reference Intake
  7. 7.Navy beansBeans and Legumes · per 1 cup (182 g)4.3 mg24% of the Daily Value31% of the Reference Intake
  8. 8.Kidney beansBeans and Legumes · per 1 cup (177 g)3.93 mg22% of the Daily Value28% of the Reference Intake
  9. 9.Great northern beansBeans and Legumes · per 1 cup (177 g)3.77 mg21% of the Daily Value27% of the Reference Intake
  10. 10.Cranberry beansBeans and Legumes · per 1 cup (177 g)3.7 mg21% of the Daily Value26% of the Reference Intake
  11. 11.Black beansBeans and Legumes · per 1 cup (172 g)3.61 mg20% of the Daily Value26% of the Reference Intake
  12. 12.Pinto beansBeans and Legumes · per 1 cup (171 g)3.57 mg20% of the Daily Value26% of the Reference Intake
  13. 13.AsparagusVegetables · per 1 cup (134 g)2.87 mg16% of the Daily Value20% of the Reference Intake
  14. 14.Mung beansBeans and Legumes · per 1 cup (202 g)2.83 mg16% of the Daily Value20% of the Reference Intake
  15. 15.SardinesSeafood · per 1 can (92 g)2.69 mg15% of the Daily Value19% of the Reference Intake
  16. 16.Fava beansBeans and Legumes · per 1 cup (170 g)2.55 mg14% of the Daily Value18% of the Reference Intake
  17. 17.Pumpkin seedsNuts and Seeds · per 1 oz (28 g)2.5 mg14% of the Daily Value18% of the Reference Intake
  18. 18.PeasBeans and Legumes · per 1 cup (160 g)2.46 mg14% of the Daily Value18% of the Reference Intake
  19. 19.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)2.39 mg13% of the Daily Value17% of the Reference Intake
  20. 20.Ground beefPoultry and Meats · per 4 oz (113 g)2.19 mg12% of the Daily Value16% of the Reference Intake
  21. 21.WheatGrains · per ¼ cup (48 g)2.19 mg12% of the Daily Value16% of the Reference Intake
  22. 22.Chia seedsNuts and Seeds · per 1 oz (28 g)2.19 mg12% of the Daily Value16% of the Reference Intake
  23. 23.QuinoaGrains · per ¼ cup (43 g)1.94 mg11% of the Daily Value14% of the Reference Intake
  24. 24.SpeltGrains · per ¼ cup (44 g)1.93 mg11% of the Daily Value14% of the Reference Intake
  25. 25.CashewsNuts and Seeds · per 1 oz (28 g)1.89 mg11% of the Daily Value14% of the Reference Intake
  1. 1.ThymeHerbs and spices17.5 mg97% of the Daily Value125% of the Reference Intake
  2. 2.Sesame seedsNuts and Seeds14.6 mg81% of the Daily Value104% of the Reference Intake
  3. 3.Cocoa powderMisc13.9 mg77% of the Daily Value99% of the Reference Intake
  4. 4.Pumpkin seedsNuts and Seeds8.82 mg49% of the Daily Value63% of the Reference Intake
  5. 5.Hemp seedsNuts and Seeds7.95 mg44% of the Daily Value57% of the Reference Intake
  6. 6.Chia seedsNuts and Seeds7.72 mg43% of the Daily Value55% of the Reference Intake
  7. 7.CashewsNuts and Seeds6.68 mg37% of the Daily Value48% of the Reference Intake
  8. 8.RosemaryHerbs and spices6.65 mg37% of the Daily Value48% of the Reference Intake
  9. 9.DillHerbs and spices6.59 mg37% of the Daily Value47% of the Reference Intake
  10. 10.OlivesFruits6.28 mg35% of the Daily Value45% of the Reference Intake
  11. 11.ParsleyHerbs and spices6.2 mg34% of the Daily Value44% of the Reference Intake
  12. 12.FlaxseedsNuts and Seeds5.73 mg32% of the Daily Value41% of the Reference Intake
  13. 13.Pine nutsNuts and Seeds5.53 mg31% of the Daily Value40% of the Reference Intake
  14. 14.Sunflower seedsNuts and Seeds5.25 mg29% of the Daily Value38% of the Reference Intake
  15. 15.SoybeansBeans and Legumes5.14 mg29% of the Daily Value37% of the Reference Intake
  16. 16.OystersSeafood5.11 mg28% of the Daily Value37% of the Reference Intake
  17. 17.PeppermintHerbs and spices5.08 mg28% of the Daily Value36% of the Reference Intake
  18. 18.OatsGrains4.72 mg26% of the Daily Value34% of the Reference Intake
  19. 19.HazelnutsNuts and Seeds4.7 mg26% of the Daily Value34% of the Reference Intake
  20. 20.PeanutsNuts and Seeds4.58 mg25% of the Daily Value33% of the Reference Intake
  21. 21.QuinoaGrains4.57 mg25% of the Daily Value33% of the Reference Intake
  22. 22.WheatGrains4.56 mg25% of the Daily Value33% of the Reference Intake
  23. 23.SpeltGrains4.44 mg25% of the Daily Value32% of the Reference Intake
  24. 24.Pistachio nutsNuts and Seeds3.92 mg22% of the Daily Value28% of the Reference Intake
  25. 25.AlmondsNuts and Seeds3.71 mg21% of the Daily Value27% of the Reference Intake
  1. 1.ThymeHerbs and spices17.3 mg
  2. 2.ParsleyHerbs and spices17.2 mg
  3. 3.DillHerbs and spices15.3 mg
  4. 4.BasilHerbs and spices13.8 mg
  5. 5.SpinachVegetables11.8 mg
  6. 6.AsparagusVegetables10.7 mg
  7. 7.CorianderHerbs and spices7.7 mg
  8. 8.PeppermintHerbs and spices7.26 mg
  9. 9.OystersSeafood6.31 mg
  10. 10.Bok choyVegetables6.15 mg
  11. 11.Cocoa powderMisc6.08 mg
  12. 12.ArugulaVegetables5.84 mg
  13. 13.OlivesFruits5.41 mg
  14. 14.ChivesHerbs and spices5.33 mg
  15. 15.RosemaryHerbs and spices5.08 mg
  16. 16.EndiveVegetables4.88 mg
  17. 17.KaleVegetables4.57 mg
  18. 18.Garden cressVegetables4.06 mg
  19. 19.LeeksVegetables3.44 mg
  20. 20.Brussels sproutsVegetables3.26 mg
  21. 21.SoybeansBeans and Legumes2.99 mg
  22. 22.Iceberg lettuceVegetables2.93 mg
  23. 23.LentilsBeans and Legumes2.87 mg
  24. 24.ArtichokeVegetables2.72 mg
  25. 25.Chili peppersHerbs and spices2.58 mg

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