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Food rankings

Iron-rich foods

The 40 foods with the most iron per 100 g in our database and the 25 that provide the most in a typical serving, with the share of the EFSA daily reference each serving covers.

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Last updated
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5 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks foods by milligrams of iron per 100 g, as each one is described on its page (raw, cooked, or drained); for drinks, per 100 ml. When two tie, the amount per serving decides. The second table ranks foods by the iron in a typical serving, which is closer to what ends up on the plate.

A script copies the iron values from the USDA FoodData Central entry each food page cites. Only foods with a value above zero are included, because a zero in that database can be a missing value, and condiments such as garlic or honey, used in very small amounts, are left out.

EFSA sets a population reference intake of 11 mg of iron a day for men and postmenopausal women and 16 mg for women of childbearing age. The percentage column uses 16 mg, the higher figure, so it never overstates what a serving covers.

One food in this list is a fortified product (corn flakes): some of the vitamins and minerals are added and vary from brand to brand, so check the label of yours.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most iron per 100 g

40 foods ranked by iron per 100 g, highest first, with the share of the EFSA reference in one serving.

  1. Corn flakesIron 5.8 mg per serving · EFSA reference 36 % of 16 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density19.4mg/100 g
  2. Sesame seedsIron 1.3 mg per serving · EFSA reference 8 % of 16 mg per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density14.6mg/100 g
  3. Dark chocolateIron 2.4 mg per serving · EFSA reference 15 % of 16 mg per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density11.9mg/100 g
  4. Cooked octopusIron 9.5 mg per serving · EFSA reference 60 % of 16 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein9.5mg/100 g
  5. Pumpkin seeds (pepitas)Iron 2 mg per serving · EFSA reference 13 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density8.1mg/100 g
  6. Chia seedsIron 1.2 mg per serving · EFSA reference 7 % of 16 mg per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density7.7mg/100 g
  7. AmaranthIron 2.3 mg per serving · EFSA reference 14 % of 16 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.6mg/100 g
  8. CashewsIron 1.7 mg per serving · EFSA reference 10 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density6.7mg/100 g
  9. FlaxseedsIron 0.6 mg per serving · EFSA reference 4 % of 16 mg per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density5.7mg/100 g
  10. HazelnutsIron 1.2 mg per serving · EFSA reference 7 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density4.7mg/100 g
  11. PeanutsIron 1.1 mg per serving · EFSA reference 7 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density4.6mg/100 g
  12. Rolled oatsIron 1.7 mg per serving · EFSA reference 11 % of 16 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density4.3mg/100 g
  13. MusselsIron 4 mg per serving · EFSA reference 25 % of 16 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density4mg/100 g
  14. PistachiosIron 1 mg per serving · EFSA reference 6 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density3.9mg/100 g
  15. Sunflower seedsIron 1 mg per serving · EFSA reference 6 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density3.8mg/100 g
  16. AlmondsIron 0.9 mg per serving · EFSA reference 6 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density3.7mg/100 g
  17. Cooked white beansIron 5.6 mg per serving · EFSA reference 35 % of 16 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating3.7mg/100 g
  18. Flour tortillaIron 1.6 mg per serving · EFSA reference 10 % of 16 mg per serving · Typical serving 45 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density3.6mg/100 g
  19. White breadIron 1.4 mg per serving · EFSA reference 9 % of 16 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 1/53.6mg/100 g
  20. Cooked lentilsIron 5 mg per serving · EFSA reference 31 % of 16 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating3.3mg/100 g
  21. Fresh anchoviesIron 3.3 mg per serving · EFSA reference 20 % of 16 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein3.3mg/100 g
  22. Air-popped popcornIron 1 mg per serving · EFSA reference 6 % of 16 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density3.2mg/100 g
  23. Cooked kidney beansIron 4.4 mg per serving · EFSA reference 28 % of 16 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating2.9mg/100 g
  24. Sardines in oilIron 1.8 mg per serving · EFSA reference 11 % of 16 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings2.9mg/100 g
  25. WalnutsIron 0.7 mg per serving · EFSA reference 5 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density2.9mg/100 g
  26. Cooked chickpeasIron 4.3 mg per serving · EFSA reference 27 % of 16 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating2.9mg/100 g
  27. Pan dulceIron 1.9 mg per serving · EFSA reference 12 % of 16 mg per serving · Typical serving 65 g (2.5 oz) · Satiety 1/5High energy density2.9mg/100 g
  28. Rye breadIron 1.1 mg per serving · EFSA reference 7 % of 16 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 2/5High in fiber2.8mg/100 g
  29. SpinachIron 2.7 mg per serving · EFSA reference 17 % of 16 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2.7mg/100 g
  30. Beef empanadaIron 2.4 mg per serving · EFSA reference 15 % of 16 mg per serving · Typical serving 90 g (3 oz) · Satiety 1/5High energy densityMay worsen nausea2.7mg/100 g
  31. HummusIron 1.3 mg per serving · EFSA reference 8 % of 16 mg per serving · Typical serving 50 g (2 oz) · Satiety 2/5High in fiberNutritious in small servingsMay cause bloating2.5mg/100 g
  32. Whole-wheat breadIron 1 mg per serving · EFSA reference 6 % of 16 mg per serving · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber2.5mg/100 g
  33. Lean ground beefIron 2.9 mg per serving · EFSA reference 18 % of 16 mg per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in protein2.4mg/100 g
  34. Stewed rabbitIron 2.8 mg per serving · EFSA reference 18 % of 16 mg per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinEasy to digest2.4mg/100 g
  35. Lean beefIron 2.9 mg per serving · EFSA reference 18 % of 16 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein2.4mg/100 g
  36. Milk chocolateIron 0.6 mg per serving · EFSA reference 4 % of 16 mg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberHigh energy density2.4mg/100 g
  37. Sardines in tomato sauceIron 1.4 mg per serving · EFSA reference 9 % of 16 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings2.3mg/100 g
  38. EdamameIron 1.7 mg per serving · EFSA reference 11 % of 16 mg per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating2.3mg/100 g
  39. Cooked Swiss chardIron 3.4 mg per serving · EFSA reference 21 % of 16 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.3mg/100 g
  40. Butter cookiesIron 0.7 mg per serving · EFSA reference 4 % of 16 mg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density2.2mg/100 g

Most iron per typical serving

25 foods ranked by the iron in a typical serving.

  1. Cooked octopusEFSA reference 60 % of 16 mg per serving · Calories 164 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein9.5mg per serving
  2. Corn flakesEFSA reference 36 % of 16 mg per serving · Calories 115 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density5.8mg per serving
  3. Cooked white beansEFSA reference 35 % of 16 mg per serving · Calories 209 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating5.6mg per serving
  4. Cooked lentilsEFSA reference 31 % of 16 mg per serving · Calories 174 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating5mg per serving
  5. Cooked kidney beansEFSA reference 28 % of 16 mg per serving · Calories 191 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating4.4mg per serving
  6. Cooked chickpeasEFSA reference 27 % of 16 mg per serving · Calories 246 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating4.3mg per serving
  7. MusselsEFSA reference 25 % of 16 mg per serving · Calories 86 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density4mg per serving
  8. Lentil soupEFSA reference 21 % of 16 mg per serving · Calories 150 kcal per serving · Typical serving 250 g (9 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating3.4mg per serving
  9. Cooked Swiss chardEFSA reference 21 % of 16 mg per serving · Calories 30 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating3.4mg per serving
  10. Black beans and white riceEFSA reference 21 % of 16 mg per serving · Calories 320 kcal per serving · Typical serving 200 g (7 oz) · Satiety 3/5High in fiberMay cause bloating3.3mg per serving
  11. Fresh anchoviesEFSA reference 20 % of 16 mg per serving · Calories 131 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein3.3mg per serving
  12. Cooked black beansEFSA reference 20 % of 16 mg per serving · Calories 198 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating3.2mg per serving
  13. Cooked pinto beansEFSA reference 20 % of 16 mg per serving · Calories 215 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating3.1mg per serving
  14. Mixed paella with chicken and seafoodEFSA reference 19 % of 16 mg per serving · Calories 358 kcal per serving · Typical serving 250 g (9 oz) · Satiety 3/53mg per serving
  15. Lean beefEFSA reference 18 % of 16 mg per serving · Calories 155 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein2.9mg per serving
  16. Lean ground beefEFSA reference 18 % of 16 mg per serving · Calories 164 kcal per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in protein2.9mg per serving
  17. Stewed rabbitEFSA reference 18 % of 16 mg per serving · Calories 247 kcal per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinEasy to digest2.8mg per serving
  18. SpinachEFSA reference 17 % of 16 mg per serving · Calories 23 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2.7mg per serving
  19. Cooked whole-wheat pastaEFSA reference 16 % of 16 mg per serving · Calories 224 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber2.6mg per serving
  20. Beef empanadaEFSA reference 15 % of 16 mg per serving · Calories 302 kcal per serving · Typical serving 90 g (3 oz) · Satiety 1/5High energy densityMay worsen nausea2.4mg per serving
  21. Dark chocolateEFSA reference 15 % of 16 mg per serving · Calories 120 kcal per serving · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density2.4mg per serving
  22. AmaranthEFSA reference 14 % of 16 mg per serving · Calories 111 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density2.3mg per serving
  23. Cooked fava beansEFSA reference 14 % of 16 mg per serving · Calories 165 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating2.3mg per serving
  24. Cooked quinoaEFSA reference 14 % of 16 mg per serving · Calories 180 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 4/52.2mg per serving
  25. Picadillo (Mexican-style seasoned ground beef)EFSA reference 13 % of 16 mg per serving · Calories 203 kcal per serving · Typical serving 120 g (4 oz) · Satiety 4/5High in protein2.1mg per serving

How to use this list

On a GLP-1 medication, people eat a lot less: the 2025 consensus of four US scientific societies reports energy intake reductions of 16% to 39% versus placebo. Eating that little raises the risk of falling short on vitamins and minerals, and iron is among the nutrients the consensus says to watch.

Iron from meat, fish, and seafood (heme iron) is absorbed better than iron from plant foods and fortified foods (nonheme iron). According to the NIH Office of Dietary Supplements, your body absorbs iron from beans, grains, or vegetables better when you eat them with foods that contain vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, or broccoli, or with some meat or fish.

Fatigue beyond what you would expect and excessive hair loss are among the signs of a nutrient deficiency the consensus lists, although both have other causes too. If you notice them, talk to your doctor: a blood test can show whether you are low in iron before you take any supplement.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Hair Loss on Ozempic, Wegovy, Zepbound or Mounjaro: Why It Happens and What Helps.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. European Food Safety Authority (EFSA).DRV Finder: EFSA dietary reference values for adults (iron, potassium, magnesium, calcium, and vitamin B12).accessed .
  3. European Food Safety Authority (EFSA).Dietary Reference Values for nutrients: summary report. EFSA Supporting Publications 2017:e15121.accessed .
  4. Obesity (The Obesity Society, Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from ACLM, ASN, OMA and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. NIH Office of Dietary Supplements.Iron: fact sheet for consumers.accessed .