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Iron-rich foods

The 25 foods in this USDA reference database with the most iron per 100 g, with the share of the adult Daily Value (18 mg) each one delivers. Reference data — not medical advice.

Food	Iron per 100 g	%DV
Ralston wheat bran flakes	67.7 mg	376%
Canadian cultivated emi-tsunomata seaweed, dry	66.4 mg	369%
Parsley, freeze-dried	53.9 mg	299%
Beef spleen, raw	44.5 mg	247%
Malt-O-Meal chocolate cereal, dry	42.9 mg	238%
Quaker instant grits, redeye gravy and ham, dry	42 mg	234%
Lamb spleen, raw	41.9 mg	233%
Malt-O-Meal Oat Blenders with honey and almonds	41.4 mg	230%
Malt-O-Meal Farina hot wheat cereal	40.9 mg	227%
Beef spleen, cooked	39.4 mg	219%
Lamb spleen, braised	38.7 mg	215%
Ralston corn biscuits	38.4 mg	213%
Quaker instant grits, ham and cheese, dry	38.2 mg	212%
Hershey's European Style Cocoa	36 mg	200%
Post Honey Bunches Of Oats Honey Roasted	34.8 mg	193%
Malt-O-Meal Blueberry Muffin Tops cereal	34.3 mg	191%
Malt-O-Meal Honey Graham Squares cereal	33.8 mg	188%
Post Honey Bunches Of Oats With Almonds	33.8 mg	188%
Farina, dry	33.4 mg	186%
Ralston crisp rice cereal	32.7 mg	182%
Ralston tasteeos cereal	32.1 mg	179%
Quaker whole hearts oat cereal	32.1 mg	178%
Cream of Wheat, 2.5 minute, dry	32 mg	178%
Puffed rice cereal	31.7 mg	176%
Puffed wheat cereal	31.7 mg	176%

Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.

Frequently asked questions

Which food has the most iron per 100 g?

Ralston wheat bran flakes tops this database with 67.7 mg per 100 g — 376% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.

How much iron do I need per day?

The Daily Value for Iron is 18 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.

Should I eat more of the top foods on this list?

These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.

Calcium-rich foods →

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