Nutrients

Foods High in Iron

Iron is essential for making haemoglobin, which carries oxygen in red blood cells. Iron deficiency is the most common nutritional deficiency worldwide. The recommended daily value is 18mg.

Ranked by Iron content per 100g. Source: USDA FoodData Central.

Chips Ahoy! Cookies

snacks

4937.5mg

27431% DV

Thyme

spices

123.6mg

687% DV

Basil

spices

89.8mg

499% DV

Marjoram

spices

82.71mg

460% DV

Seaweed

proteins

66.38mg

369% DV

Cumin

spices

66.36mg

369% DV

Turmeric

spices

55mg

306% DV

Bearded (Oogruk) Seal

proteins

49.6mg

276% DV

Dill

spices

48.78mg

271% DV

Celery Salt

spices

44.9mg

249% DV

Bay Leaf

spices

43mg

239% DV

Meat (Alaska Native) Walrus

proteins

43mg

239% DV

MALT-O-MEAL Cereals

proteins

42.88mg

238% DV

RALSTON Corn Biscuits Cereals Ready-To-Eat

proteins

38.37mg

213% DV

Anise

spices

36.96mg

205% DV

Oregano

spices

36.8mg

204% DV

Unsweetened Cocoa Powder

proteins

36mg

200% DV

Jerk Seasoning

spices

35.3mg

196% DV

Quaker Instant Oatmeal

grains

35mg

194% DV

Fenugreek

spices

33.53mg

186% DV

Post Grape-Nuts

grains

33.33mg

185% DV

RALSTON CRISP RICE Cereals Ready-To-Eat

proteins

32.73mg

182% DV

Tarragon

spices

32.3mg

179% DV

RALSTON TASTEEOS Cereals Ready-To-Eat

proteins

32.14mg

179% DV

Muesli

grains

31.7mg

176% DV

Rice Cereals Ready-To-Eat

proteins

31.7mg

176% DV

Domesticated Duck

proteins

30.53mg

170% DV

Liver Goose

proteins

30.53mg

170% DV

QUAKER Cereals

proteins

30.38mg

169% DV

Kellogg's Frosted Mini-Wheats

grains

30mg

167% DV

Frequently Asked Questions

What foods are highest in Iron?

The top foods highest in Iron per 100g are: Chips Ahoy! Cookies (4937.5mg/100g), Thyme (123.6mg/100g), Basil (89.8mg/100g). See the full ranked list above. Data source: USDA FoodData Central.

What is the recommended daily value for Iron?

The recommended daily value (DV) for Iron is 18mg for adults, based on a 2,000 calorie diet.

Why is Iron important?

Iron is essential for making haemoglobin, which carries oxygen in red blood cells. Iron deficiency is the most common nutritional deficiency worldwide. The recommended daily value is 18mg.

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

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Nutrient values from certified lab analysis

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Data reviewed by nutrition scientists

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Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.