Best Iron-Rich Foods
Iron is essential for oxygen transport and energy. These foods are the best dietary sources of iron, helping prevent iron deficiency anemia.
Filter criteria: Foods with 2mg or more iron per 100g. Showing 50 foods. Source: USDA FoodData Central.
Iron Rich Foods (50)
1
Thyme Spices & Seasonings
2.8 cal | 0.1g protein | 0.6g carbs | 0.1g fat
2
Basil Spices & Seasonings
4.7 cal | 0.5g protein | 1g carbs | 0.1g fat
3
Marjoram Spices & Seasonings
2 cal | 0.1g protein | 0.4g carbs | 0g fat
4
Seaweed Proteins
13 cal | 0.8g protein | 2.3g carbs | 0.1g fat
5
Cumin Spices & Seasonings
8 cal | 0.4g protein | 0.9g carbs | 0.5g fat
6
Turmeric Spices & Seasonings
9.4 cal | 0.3g protein | 2g carbs | 0.1g fat
7
Bearded (Oogruk) Seal Proteins
351 cal | 82.6g protein | 0g carbs | 2.3g fat
8
Dill Weed Spices & Seasonings
3 cal | 0.2g protein | 0.6g carbs | 0g fat
9
Bay Leaf Spices & Seasonings
6.3 cal | 0.2g protein | 1.5g carbs | 0.2g fat
10
Meat (Alaska Native) Walrus Proteins
251 cal | 57g protein | 0g carbs | 2.6g fat
11
MALT-O-MEAL Cereals Proteins
127.1 cal | 3.7g protein | 27.8g carbs | 0.3g fat
12
RALSTON Corn Biscuits Cereals Ready-To-Eat Grains & Cereals
112.8 cal | 1.7g protein | 25.7g carbs | 0.3g fat
13
Anise Seed Spices & Seasonings
7 cal | 0.4g protein | 1.1g carbs | 0.3g fat
14
Oregano Spices & Seasonings
2.7 cal | 0.1g protein | 0.7g carbs | 0g fat
15
Unsweetened Cocoa Powder Proteins
20.5 cal | 1g protein | 3g carbs | 0.5g fat
16
Quaker Instant Oatmeal Grains & Cereals
400 cal | 12.5g protein | 65g carbs | 8.8g fat
17
Fenugreek Spices & Seasonings
12.9 cal | 0.9g protein | 2.3g carbs | 0.3g fat
18
RALSTON CRISP RICE Cereals Ready-To-Eat Grains & Cereals
126.4 cal | 2.2g protein | 28.5g carbs | 0.4g fat
19
Tarragon Spices & Seasonings
5.9 cal | 0.5g protein | 1g carbs | 0.1g fat
20
RALSTON TASTEEOS Cereals Ready-To-Eat Proteins
110.6 cal | 3g protein | 21.3g carbs | 1.5g fat
21
Rice Cereals Ready-To-Eat Grains & Cereals
56.3 cal | 0.9g protein | 12.6g carbs | 0.1g fat
22
Domesticated Duck Proteins
59.8 cal | 8.2g protein | 1.6g carbs | 2g fat
23
Liver Goose Proteins
125 cal | 15.4g protein | 5.9g carbs | 4g fat
24
QUAKER Cereals Proteins
101.6 cal | 2.5g protein | 20.4g carbs | 1.5g fat
25
Kellogg's Frosted Mini-Wheats Grains & Cereals
353 cal | 8g protein | 84.4g carbs | 2.2g fat
26
POST Cereals Ready-To-Eat Proteins
77.8 cal | 2g protein | 16.1g carbs | 0.9g fat
27
Dried Rosemary Spices & Seasonings
4 cal | 0.1g protein | 0.8g carbs | 0.2g fat
28
QUAKER Oatmeal Squares Cereals Ready-To-Eat Proteins
212.8 cal | 6.3g protein | 43.7g carbs | 2.7g fat
29
Cheerios Grains & Cereals
357 cal | 10.7g protein | 71.4g carbs | 7.1g fat
30
GENERAL MILLS Cereals Ready-To-Eat Proteins
104.2 cal | 3.5g protein | 20.5g carbs | 1.8g fat
31
Kellogg's Corn Flakes Grains & Cereals
362 cal | 6.1g protein | 84.7g carbs | 0.4g fat
32
Dried Spirulina Plant-Based Proteins
20 cal | 4g protein | 1.7g carbs | 0.5g fat
33
CREAM OF RICE Cereals Grains & Cereals
166.5 cal | 2.8g protein | 37.1g carbs | 0.2g fat
34
Ground Sage Spices & Seasonings
2 cal | 0.1g protein | 0.4g carbs | 0.1g fat
35
Bran Flakes Grains & Cereals
98.4 cal | 3g protein | 24.2g carbs | 0.6g fat
36
Kellogg's Rice Krispies Grains & Cereals
387 cal | 6.6g protein | 89.4g carbs | 0.6g fat
37
POST Bran Flakes Cereals Ready-To-Eat Proteins
98.4 cal | 3g protein | 24.2g carbs | 0.6g fat
38
Post Grape-Nuts Grains & Cereals
209.4 cal | 6.5g protein | 46.7g carbs | 1g fat
39
RALSTON Crispy Hexagons Cereals Ready-To-Eat Grains & Cereals
109.9 cal | 1.7g protein | 25.2g carbs | 0.3g fat
40
MALT-O-MEAL Cereals Ready-To-Eat Grains & Cereals
128.7 cal | 1.5g protein | 28.8g carbs | 0.9g fat
41
UNILEVER Beverages Proteins
112.6 cal | 7.2g protein | 13g carbs | 3.5g fat
42
Instant Oatmeal Grains & Cereals
101.4 cal | 3.3g protein | 19.5g carbs | 1.9g fat
43
Quaker Life Cereal Grains & Cereals
375 cal | 9.8g protein | 52.3g carbs | 4.4g fat
44
Naked Pea Protein Powder Plant-Based Proteins
364 cal | 72.7g protein | 3g carbs | 6.1g fat
45
Garden of Life Plant Protein Proteins
391 cal | 65.2g protein | 13g carbs | 8.7g fat
46
Ripple Unsweetened Pea Milk Plant-Based Proteins
370 cal | 77.8g protein | 7.4g carbs | 5.6g fat
47
Pork Liver Proteins
37.5 cal | 6g protein | 0.7g carbs | 1g fat
48
Garden of Life Raw Organic Meal Vanilla Plant-Based Proteins
388 cal | 42.5g protein | 40g carbs | 6.3g fat
49
Nutritional Shake Mix Beverages Proteins
78.4 cal | 10.7g protein | 4.1g carbs | 2.1g fat
50
Unprepared Incaparina Mix (Corn And Soy Flours) Proteins
34.1 cal | 2g protein | 5.4g carbs | 0.5g fat
Frequently Asked Questions
What foods are highest in iron?
The best iron sources include red meat, organ meats (liver), shellfish, spinach, legumes (lentils, chickpeas), tofu, and fortified cereals. Pairing iron-rich foods with vitamin C enhances absorption.
How much iron do I need per day?
The recommended daily value is 18mg. Women of childbearing age need more iron (18mg) than men (8mg). Pregnant women need 27mg per day.
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