Food List
High-Iron Foods
Iron carries oxygen around your body and supports energy, focus and a healthy immune system. Low iron is one of the most common nutritional shortfalls, especially for women, vegetarians and athletes. This list ranks foods by iron content so you can top up from real food.
| Food | Iron | Per 100 g | Per serving |
|---|---|---|---|
| Sesame seeds Nuts & seeds | 14.6 mg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Clams Fish & seafood | 14 mg | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Cacao nibs Nuts & seeds | 14 mg | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Poppy seeds Nuts & seeds | 9.8 mg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Chicken liver Meat & poultry | 9 mg | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Tahini Nuts & seeds | 8.9 mg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Pumpkin seeds Nuts & seeds | 8.8 mg | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Natto Legumes | 8.6 mg | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Dark chocolate (85%) Oils & fats | 8 mg | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Hemp seeds Nuts & seeds | 7.9 mg | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Chia seeds Nuts & seeds | 7.7 mg | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Goji berries (dried) Fruit | 6.8 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Cashews Nuts & seeds | 6.7 mg | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Flaxseed Nuts & seeds | 5.7 mg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Pine nuts Nuts & seeds | 5.5 mg | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Beef jerky Meat & poultry | 5.4 mg | 410 kcal P 33 · C 11 · F 26 · Fib 1.8 | 28 g (1 oz) 115 kcal · P 9.2 1 portion |
| Octopus Fish & seafood | 5.3 mg | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Sunflower seeds Nuts & seeds | 5.2 mg | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Soybeans (cooked) Legumes | 5.1 mg | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Oysters Fish & seafood | 5.1 mg | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
| Cashew butter Nuts & seeds | 5 mg | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Hazelnuts Nuts & seeds | 4.7 mg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Oats (rolled, dry) Grains | 4.7 mg | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Peanuts Nuts & seeds | 4.6 mg | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Anchovies (canned) Fish & seafood | 4.6 mg | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Rabbit Meat & poultry | 4.4 mg | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Mussels Fish & seafood | 4 mg | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Pistachios Nuts & seeds | 3.9 mg | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Almonds Nuts & seeds | 3.7 mg | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Macadamia nuts Nuts & seeds | 3.7 mg | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Goat meat Meat & poultry | 3.7 mg | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Almond butter Nuts & seeds | 3.5 mg | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Venison Meat & poultry | 3.4 mg | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Falafel Legumes | 3.4 mg | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Lentils (cooked) Legumes | 3.3 mg | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Red lentils (cooked) Legumes | 3.3 mg | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Popcorn (air-popped) Grains | 3.2 mg | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Sourdough bread Grains | 3.1 mg | 256 kcal P 11 · C 48 · F 1.8 · Fib 2.4 | 50 g (1.8 oz) 128 kcal · P 5.5 1 slice |
| Bison (lean) Meat & poultry | 2.9 mg | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Sardines (canned) Fish & seafood | 2.9 mg | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Chickpeas (cooked) Legumes | 2.9 mg | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Kidney beans (cooked) Legumes | 2.9 mg | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Walnuts Nuts & seeds | 2.9 mg | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Rye bread Grains | 2.8 mg | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Tofu (firm) Legumes | 2.7 mg | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Tempeh Legumes | 2.7 mg | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Spinach Vegetables | 2.7 mg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Apricots (dried) Fruit | 2.7 mg | 241 kcal P 3.4 · C 63 · F 0.5 · Fib 7.3 | 40 g (1.4 oz) 96 kcal · P 1.4 1 portion |
| Rye flakes (dry) Grains | 2.6 mg | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Lean ground beef (5% fat) Meat & poultry | 2.5 mg | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Wholemeal bread Grains | 2.5 mg | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Black-eyed peas (cooked) Legumes | 2.5 mg | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Pecans Nuts & seeds | 2.5 mg | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Miso paste Legumes | 2.5 mg | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Duck breast (skinless) Meat & poultry | 2.4 mg | 140 kcal P 24 · C 0 · F 4.5 | 130 g (4.6 oz) 182 kcal · P 31.2 1 breast |
| Cannellini beans (cooked) Legumes | 2.4 mg | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Lima beans (cooked) Legumes | 2.4 mg | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Hummus Legumes | 2.4 mg | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Brazil nuts Nuts & seeds | 2.4 mg | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Edamame Legumes | 2.3 mg | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Black beans (cooked) Legumes | 2.1 mg | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Pinto beans (cooked) Legumes | 2.1 mg | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Asparagus Vegetables | 2.1 mg | 20 kcal P 2.2 · C 3.9 · F 0.1 · Fib 2.1 | 134 g (4.7 oz) 27 kcal · P 2.9 1 cup |
| Refried beans Legumes | 2.1 mg | 90 kcal P 5 · C 15 · F 1.5 · Fib 5 | 130 g (4.6 oz) 117 kcal · P 6.5 1 cup |
| Amaranth (cooked) Grains | 2.1 mg | 102 kcal P 3.8 · C 19 · F 1.6 · Fib 2.1 | 246 g (8.7 oz) 251 kcal · P 9.3 1 cup |
| Leeks Vegetables | 2.1 mg | 61 kcal P 1.5 · C 14 · F 0.3 · Fib 1.8 | 89 g (3.1 oz) 54 kcal · P 1.3 1 portion |
| Figs (dried) Fruit | 2 mg | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Adzuki beans (cooked) Legumes | 2 mg | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Teff (cooked) Grains | 2 mg | 101 kcal P 3.9 · C 20 · F 0.7 · Fib 2.8 | 252 g (8.9 oz) 255 kcal · P 9.8 1 cup |
Animal sources (haem iron) are absorbed more easily than plant sources (non-haem iron). Pairing plant iron with vitamin C, like beans with peppers or lentils with tomato, boosts absorption noticeably.
Frequently asked questions
What foods are highest in iron?
Per 100 g, the richest sources include sesame seeds and tahini, organ meats like chicken liver, pumpkin seeds, dark chocolate, mussels, and legumes such as soybeans and lentils. Among everyday foods, red meat, beans and dark leafy greens are reliable sources.
How can I absorb more iron from food?
Pair plant-based (non-haem) iron with a source of vitamin C in the same meal, such as peppers, tomato, citrus or berries. Avoid tea and coffee right after iron-rich meals, as they can reduce absorption.
Who needs more iron?
Women of reproductive age, pregnant women, vegetarians, vegans and endurance athletes are most likely to need extra iron. If you feel persistently tired, ask your doctor to check your levels rather than self-supplementing.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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