Highest iron foods (Top 50, USDA data)

Highest iron foods, top 50

#	Food	iron	Calories	Protein
1	Spearmint, dried	87.5 mg	285	19.9 g
2	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	67.7 mg	390	10.2 g
3	Parsley, freeze-dried	53.9 mg	271	31.3 g
4	Beef, variety meats and by-products, spleen	44.6 mg	105	18.3 g
5	Spices, bay leaf	43.0 mg	313	7.6 g
6	Lamb, variety meats and by-products, spleen	41.9 mg	101	17.2 g
7	Beef, variety meats and by-products, spleen	39.4 mg	145	25.1 g
8	Lamb, variety meats and by-products, spleen	38.7 mg	156	26.5 g
9	Cereals ready-to-eat, RALSTON Corn Biscuits	38.4 mg	376	5.8 g
10	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	33.8 mg	398	4.5 g
11	Cereals ready-to-eat, RALSTON CRISP RICE	32.7 mg	383	6.7 g
12	Cereals ready-to-eat, RALSTON TASTEEOS	32.1 mg	395	10.7 g
13	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	31.0 mg	379	3.5 g
14	Duck, domesticated, liver	30.5 mg	136	18.7 g
15	Goose, liver, raw	30.5 mg	133	16.4 g
16	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	30.0 mg	396	4.2 g
17	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	30.0 mg	425	3.3 g
18	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	30.0 mg	389	3.4 g
19	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	30.0 mg	401	3.6 g
20	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	30.0 mg	387	8.6 g
21	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	30.0 mg	387	6.9 g
22	Cereals ready-to-eat, POST, ALPHA-BITS	30.0 mg	389	10.0 g
23	Cereals, CREAM OF RICE, dry	28.4 mg	370	6.3 g
24	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	28.1 mg	391	4.7 g
25	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	28.0 mg	361	11.2 g
26	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	28.0 mg	373	8.5 g
27	Cereals ready-to-eat, RALSTON Crispy Hexagons	27.9 mg	379	5.9 g
28	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	27.9 mg	376	9.4 g
29	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	27.3 mg	390	4.5 g
30	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	27.3 mg	346	6.1 g
31	Pork, fresh, variety meats and by-products	23.3 mg	134	21.4 g
32	Pork, fresh, variety meats and by-products	22.3 mg	100	17.9 g
33	Pork, fresh, variety meats and by-products	22.2 mg	149	28.2 g
34	Spices, paprika	21.1 mg	282	14.1 g
35	Chives, freeze-dried	20.0 mg	311	21.2 g
36	Cereals ready-to-eat, RALSTON Corn Flakes	19.4 mg	384	5.9 g
37	Pork, fresh, variety meats and by-products	18.9 mg	85	14.1 g
38	Rice bran, crude	18.5 mg	316	13.4 g
39	Pork, fresh, variety meats and by-products	17.9 mg	165	26.0 g
40	Thyme, fresh	17.5 mg	101	5.6 g
41	Pork, fresh, variety meats and by-products	16.4 mg	99	16.6 g
42	Beverages, OVALTINE, chocolate malt powder	16.4 mg	372	0.0 g
43	Beverages, OVALTINE, Classic Malt powder	16.4 mg	372	0.0 g
44	Beverages, rich chocolate, powder	16.4 mg	372	0.0 g
45	Spices, dill seed	16.3 mg	305	16.0 g
46	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	15.9 mg	405	3.3 g
47	Soybeans, mature seeds, raw	15.7 mg	446	36.5 g
48	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	15.3 mg	342	7.6 g
49	Cereals ready-to-eat, frosted oat cereal with marshmallows	15.0 mg	400	7.1 g
50	Lamb, New Zealand, imported	14.7 mg	112	19.8 g

Ranking by weight favours dry and concentrated foods — spearmint, dried tops this list partly because it contains little water.

SOURCE·USDA SR Legacy·REVIEWED JUL 2026

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Highest iron foods

Highest iron foods, top 50

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