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Iron, food by food

Ranking · Iron

Carries oxygen in your blood.

An adult is advised to get about 8 mg a day if a man, 18 mg if a woman. The words below are read against 18 mg, the women’s amount.

How we counted this

Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 18 mg, which is the women’s: for the other sex a serving counts for more.

The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).

What it does: NIH Office of Dietary Supplements, iron fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for elements.

Iron comes in two kinds. Plants and iron-fortified foods hold only non-heme iron, which is absorbed less well; meat, seafood and poultry hold both. Vitamin C in the same meal improves its absorption. “Plant iron” marks foods in USDA’s plant groups (vegetables, fruits, legumes, nuts and seeds, grains and breakfast cereals), not breads, chocolate or other prepared foods. More on vitamin C.

Most per serving: Chicken liver, simmered (11.6 mg), then Mussels, cooked and Pacific oysters, raw.

Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it.

How we counted this

Listed for 194 of the 198 preparations on this page (150 foods). The other 4 aren’t zero, just not listed: see “Not listed” below.

191 of them are ranked below, by what one serving gives; the other 3 list it but have no serving size on file, so they follow, per 100 g.

The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.

  1. 1
    Chicken liver, simmered
    100 g · US food database (USDA SR Legacy)
    64% of the women’s 18 mg
    A lot
    11.6mg
    11.63 mg / 100 g
  2. 2
    Mussels, cooked
    100 g · US food database (USDA SR Legacy)
    37% of the women’s 18 mg
    A lot
    6.72mg
    6.72 mg / 100 g
  3. 3
    Pacific oysters, raw
    125 g · US food database (USDA SR Legacy)
    36% of the women’s 18 mg
    A lot
    6.39mg
    5.11 mg / 100 g
  4. 4
    Beef liver, pan-fried
    100 g · US food database (USDA SR Legacy)
    34% of the women’s 18 mg
    A lot
    6.17mg
    6.17 mg / 100 g
  5. 5
    Eastern oysters, raw
    125 g · US food database (USDA SR Legacy)
    32% of the women’s 18 mg
    A lot
    5.76mg
    4.61 mg / 100 g
  6. 6
    Soybeans, cooked
    91 g · US food database (USDA SR Legacy)
    26% of the women’s 18 mg
    Plant iron (non-heme)
    A lot
    4.67mg
    5.14 mg / 100 g
  7. 7
    Tofu, calcium-set
    85 g · US food database (USDA SR Legacy)
    25% of the women’s 18 mg
    Plant iron (non-heme)
    A lot
    4.56mg
    5.36 mg / 100 g
  8. 8
    Sesame seeds, whole
    30 g · US food database (USDA SR Legacy)
    24% of the women’s 18 mg
    Plant iron (non-heme)
    A lot
    4.37mg
    14.55 mg / 100 g
  9. 9
    Whole-wheat pasta, cooked
    215 g · US food database (USDA SR Legacy)
    21% of the women’s 18 mg
    Plant iron (non-heme)
    A lot
    3.7mg
    1.72 mg / 100 g
  10. 10
    Oysters, canned
    55 g · US food database (USDA SR Legacy)
    21% of the women’s 18 mg
    A lot
    3.69mg
    6.7 mg / 100 g
  11. 11
    White beans, cooked
    95 g · US food database (USDA SR Legacy)
    19% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    3.5mg
    3.7 mg / 100 g
  12. 12
    Lentils, cooked
    105 g · US food database (USDA SR Legacy)
    19% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    3.48mg
    3.33 mg / 100 g
  13. 13
    Dark chocolate
    40 g · US food database (USDA SR Legacy)
    18% of the women’s 18 mg
    Some
    3.25mg
    8.13 mg / 100 g
  14. 14
    Spinach, cooked
    85 g · US food database (USDA SR Legacy)
    17% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    3.03mg
    3.57 mg / 100 g
  15. 15
    Clams, cooked
    100 g · US food database (USDA SR Legacy)
    16% of the women’s 18 mg
    Some
    2.81mg
    2.81 mg / 100 g
  16. 16
    Chickpeas, cooked
    87 g · US food database (USDA SR Legacy)
    14% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    2.51mg
    2.89 mg / 100 g
  17. 17
    Pumpkin seeds
    30 g · US food database (USDA Foundation Foods)
    14% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    2.51mg
    8.36 mg / 100 g
  18. 18
    Tempeh
    85 g · US food database (USDA SR Legacy)
    13% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    2.3mg
    2.7 mg / 100 g
  19. 19
    Oatmeal, cooked with water
    247 g · US food database (USDA SR Legacy)
    12% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    2.23mg
    0.9 mg / 100 g
  20. 20
    Quinoa, cooked
    140 g · US food database (USDA SR Legacy)
    12% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    2.09mg
    1.49 mg / 100 g
  21. 21
    Edamame, cooked
    85 g · US food database (USDA SR Legacy)
    11% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    1.93mg
    2.27 mg / 100 g
  22. 22
    Whole-wheat bread
    75 g · US food database (USDA Foundation Foods)
    11% of the women’s 18 mg
    Some
    1.92mg
    2.56 mg / 100 g
  23. 23
    Black beans, cooked
    91 g · US food database (USDA SR Legacy)
    11% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    1.91mg
    2.1 mg / 100 g
  24. 24
    Sesame seeds, hulled
    30 g · US food database (USDA SR Legacy)
    11% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    1.91mg
    6.36 mg / 100 g
  25. 25
    Pinto beans, cooked
    90 g · US food database (USDA SR Legacy)
    11% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    1.89mg
    2.09 mg / 100 g
  26. 26
    Cashews, raw
    30 g · US food database (USDA Foundation Foods)
    10% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    1.8mg
    5.99 mg / 100 g
  27. 27
    Flaxseed, whole
    30 g · US food database (USDA SR Legacy)
    10% of the women’s 18 mg
    Plant iron (non-heme)
    Some
    1.72mg
    5.73 mg / 100 g
  28. 28
    Beef steak, top loin, grilled
    100 g · US food database (USDA SR Legacy)
    9% of the women’s 18 mg
    A little
    1.69mg
    1.69 mg / 100 g
  29. 29
    Ground beef, 80% lean, cooked
    60 g · US food database (USDA SR Legacy)
    9% of the women’s 18 mg
    A little
    1.67mg
    2.78 mg / 100 g
  30. 30
    Turnip greens, frozen, cooked
    85 g · US food database (USDA SR Legacy)
    9% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.65mg
    1.94 mg / 100 g
  31. 31
    Sardines, canned in oil
    55 g · US food database (USDA SR Legacy)
    9% of the women’s 18 mg
    A little
    1.61mg
    2.92 mg / 100 g
  32. 32
    Popcorn, air-popped
    50 g · US food database (USDA SR Legacy)
    9% of the women’s 18 mg
    A little
    1.6mg
    3.19 mg / 100 g
  33. 33
    Mackerel, cooked
    100 g · US food database (USDA SR Legacy)
    9% of the women’s 18 mg
    A little
    1.57mg
    1.57 mg / 100 g
  34. 34
    Sardines, canned in water
    55 g · UK food tables (CoFID 2021)
    8% of the women’s 18 mg
    A little
    1.5mg
    2.73 mg / 100 g
  35. 35
    Eggs, scrambled
    110 g · US food database (USDA SR Legacy)
    8% of the women’s 18 mg
    A little
    1.44mg
    1.31 mg / 100 g
  36. 36
    Mustard greens, raw
    85 g · US food database (USDA SR Legacy)
    8% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.39mg
    1.64 mg / 100 g
  37. 37
    Kale, raw
    85 g · US food database (USDA SR Legacy)
    8% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.36mg
    1.6 mg / 100 g
  38. 38
    Tahini
    15 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.34mg
    8.95 mg / 100 g
  39. 39
    Refried beans, canned
    90 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.3mg
    1.44 mg / 100 g
  40. 40
    Green peas, cooked
    85 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.29mg
    1.52 mg / 100 g
  41. 41
    Arugula, raw
    85 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.24mg
    1.46 mg / 100 g
  42. 42
    Pistachios, dry-roasted
    30 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.21mg
    4.03 mg / 100 g
  43. 43
    Eggs, hard-boiled
    100 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    A little
    1.19mg
    1.19 mg / 100 g
  44. 44
    Potato, baked
    110 g · US food database (USDA SR Legacy)
    7% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.18mg
    1.07 mg / 100 g
  45. 45
    Tomatoes, canned
    125 g · US food database (USDA Foundation Foods)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.16mg
    0.93 mg / 100 g
  46. 46
    Chia seeds, ground
    15 g · US food database (USDA SR Legacy)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.16mg
    7.72 mg / 100 g
  47. 47
    Sunflower seeds, dry-roasted
    30 g · US food database (USDA SR Legacy)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.14mg
    3.8 mg / 100 g
  48. 48
    Almonds, raw
    30 g · US food database (USDA Foundation Foods)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.12mg
    3.74 mg / 100 g
  49. 49
    Almonds, dry-roasted
    30 g · US food database (USDA SR Legacy)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.12mg
    3.73 mg / 100 g
  50. 50
    Strawberries, frozen
    140 g · US food database (USDA SR Legacy)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.05mg
    0.75 mg / 100 g
  51. 51
    Chicken breast, roasted
    100 g · US food database (USDA SR Legacy)
    6% of the women’s 18 mg
    A little
    1.04mg
    1.04 mg / 100 g
  52. 52
    Brussels sprouts, cooked
    85 g · US food database (USDA SR Legacy)
    6% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    1.02mg
    1.2 mg / 100 g
  53. 53
    Chicken thigh, roasted
    100 g · US food database (USDA SR Legacy)
    5% of the women’s 18 mg
    A little
    0.97mg
    0.97 mg / 100 g
  54. 54
    Milk chocolate
    40 g · US food database (USDA SR Legacy)
    5% of the women’s 18 mg
    A little
    0.94mg
    2.35 mg / 100 g
  55. 55
    Ground turkey, 93% lean, cooked
    60 g · US food database (USDA SR Legacy)
    5% of the women’s 18 mg
    A little
    0.94mg
    1.56 mg / 100 g
  56. 56
    Turnip greens, raw
    85 g · US food database (USDA SR Legacy)
    5% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.94mg
    1.1 mg / 100 g
  57. 57
    Pork chop, pan-fried
    100 g · US food database (USDA SR Legacy)
    5% of the women’s 18 mg
    A little
    0.93mg
    0.93 mg / 100 g
  58. 58
    Light tuna, canned in water
    55 g · US food database (USDA Foundation Foods)
    5% of the women’s 18 mg
    A little
    0.92mg
    1.67 mg / 100 g
  59. 59
    Chia seeds
    15 g · US food database (USDA Foundation Foods)
    5% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.91mg
    6.04 mg / 100 g
  60. 60
    Spinach, raw
    85 g · US food database (USDA Foundation Foods)
    5% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.9mg
    1.05 mg / 100 g
  61. 61
    Chickpeas, canned
    82 g · US food database (USDA SR Legacy)
    5% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.88mg
    1.07 mg / 100 g
  62. 62
    Flaxseed, ground
    15 g · US food database (USDA Foundation Foods)
    5% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.87mg
    5.78 mg / 100 g
  63. 63
    Sweet potato, boiled
    110 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.79mg
    0.72 mg / 100 g
  64. 64
    Brown rice, cooked
    140 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.78mg
    0.56 mg / 100 g
  65. 65
    Asparagus, cooked
    85 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.77mg
    0.91 mg / 100 g
  66. 66
    Hummus
    30 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.76mg
    2.54 mg / 100 g
  67. 67
    Tortilla chips
    50 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    A little
    0.76mg
    1.52 mg / 100 g
  68. 68
    Sweet potato, baked
    110 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.76mg
    0.69 mg / 100 g
  69. 69
    Brazil nuts, raw
    30 g · US food database (USDA Foundation Foods)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.74mg
    2.47 mg / 100 g
  70. 70
    Mustard greens, cooked
    85 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.74mg
    0.87 mg / 100 g
  71. 71
    Raisins
    40 g · US food database (USDA Foundation Foods)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.74mg
    1.84 mg / 100 g
  72. 72
    Kale, cooked
    85 g · US food database (USDA Foundation Foods)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.71mg
    0.84 mg / 100 g
  73. 73
    Tilapia, cooked
    100 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    A little
    0.69mg
    0.69 mg / 100 g
  74. 74
    Turnip greens, cooked
    85 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.68mg
    0.8 mg / 100 g
  75. 75
    Corn tortillas
    55 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    A little
    0.68mg
    1.23 mg / 100 g
  76. 76
    Beets, cooked
    85 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.67mg
    0.79 mg / 100 g
  77. 77
    Walnuts, raw
    30 g · US food database (USDA Foundation Foods)
    4% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.67mg
    2.24 mg / 100 g
  78. 78
    Pork sausage, pan-fried
    55 g · US food database (USDA SR Legacy)
    4% of the women’s 18 mg
    A little
    0.66mg
    1.2 mg / 100 g
  79. 79
    Brussels sprouts, raw
    85 g · US food database (USDA Foundation Foods)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.62mg
    0.73 mg / 100 g
  80. 80
    Raspberries, frozen
    80 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.61mg
    0.76 mg / 100 g
  81. 81
    Broccoli, raw
    85 g · US food database (USDA Foundation Foods)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.59mg
    0.69 mg / 100 g
  82. 82
    Cantaloupe, raw
    150 g · US food database (USDA Foundation Foods)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.57mg
    0.38 mg / 100 g
  83. 83
    French fries, restaurant
    70 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    A little
    0.57mg
    0.81 mg / 100 g
  84. 84
    Ham, sliced
    55 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    A little
    0.56mg
    1.02 mg / 100 g
  85. 85
    Green beans, cooked
    85 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.55mg
    0.65 mg / 100 g
  86. 86
    Albacore (white) tuna, canned in water
    55 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    A little
    0.53mg
    0.97 mg / 100 g
  87. 87
    Orange juice
    262 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.52mg
    0.2 mg / 100 g
  88. 88
    Almond butter
    15 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.52mg
    3.49 mg / 100 g
  89. 89
    Broccoli, cooked
    85 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.52mg
    0.61 mg / 100 g
  90. 90
    Butternut squash, baked
    85 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.51mg
    0.6 mg / 100 g
  91. 91
    Cod, baked
    100 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    A little
    0.49mg
    0.49 mg / 100 g
  92. 92
    Peaches, raw
    140 g · US food database (USDA Foundation Foods)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.48mg
    0.34 mg / 100 g
  93. 93
    Peanuts, dry-roasted
    30 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.47mg
    1.58 mg / 100 g
  94. 94
    Peanuts, raw
    30 g · US food database (USDA Foundation Foods)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.47mg
    1.55 mg / 100 g
  95. 95
    Wild blueberries, frozen
    80 g · US food database (USDA SR Legacy)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.46mg
    0.58 mg / 100 g
  96. 96
    Oranges, raw
    140 g · US food database (USDA Foundation Foods)
    3% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.46mg
    0.33 mg / 100 g
  97. 97
    Sauerkraut
    30 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.44mg
    1.47 mg / 100 g
  98. 98
    Sweet potato, raw
    110 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.44mg
    0.4 mg / 100 g
  99. 99
    Mushrooms, UV-exposed, raw
    85 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.43mg
    0.5 mg / 100 g
  100. 100
    Diet cola
    375 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    A little
    0.41mg
    0.11 mg / 100 g
  101. 101
    Sweet corn, frozen, cooked
    85 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.4mg
    0.47 mg / 100 g
  102. 102
    French fries, frozen, oven-baked
    70 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.4mg
    0.57 mg / 100 g
  103. 103
    Bok choy, raw
    85 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.37mg
    0.44 mg / 100 g
  104. 104
    Red pepper, raw
    85 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.37mg
    0.43 mg / 100 g
  105. 105
    Raspberries, raw
    80 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.36mg
    0.45 mg / 100 g
  106. 106
    Medjool dates
    40 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.36mg
    0.9 mg / 100 g
  107. 107
    Sockeye salmon, canned
    55 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    A little
    0.36mg
    0.65 mg / 100 g
  108. 108
    Strawberries, raw
    140 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.36mg
    0.26 mg / 100 g
  109. 109
    Iceberg lettuce, raw
    85 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.35mg
    0.41 mg / 100 g
  110. 110
    Potato, boiled
    110 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.34mg
    0.31 mg / 100 g
  111. 111
    Farmed salmon, cooked
    100 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    A little
    0.34mg
    0.34 mg / 100 g
  112. 112
    Whey protein concentrate
    30 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    A little
    0.34mg
    1.13 mg / 100 g
  113. 113
    Kiwi, raw
    140 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.34mg
    0.24 mg / 100 g
  114. 114
    Shrimp, cooked
    100 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    A little
    0.32mg
    0.32 mg / 100 g
  115. 115
    Zucchini, cooked
    85 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.31mg
    0.37 mg / 100 g
  116. 116
    Cauliflower, raw
    85 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.28mg
    0.33 mg / 100 g
  117. 117
    Rhubarb, stewed
    140 g · UK food tables (CoFID 2021)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.28mg
    0.2 mg / 100 g
  118. 118
    White rice, cooked
    140 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.28mg
    0.2 mg / 100 g
  119. 119
    Cauliflower, cooked
    85 g · US food database (USDA SR Legacy)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.27mg
    0.32 mg / 100 g
  120. 120
    Blueberries, raw
    80 g · US food database (USDA Foundation Foods)
    2% of the women’s 18 mg
    Plant iron (non-heme)
    A little
    0.27mg
    0.34 mg / 100 g
  121. 121
    Peanut butter, smooth
    15 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.26mg
    1.74 mg / 100 g
  122. 122
    Pears, raw
    140 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.25mg
    0.18 mg / 100 g
  123. 123
    Onions, raw
    85 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.24mg
    0.28 mg / 100 g
  124. 124
    Soy sauce
    16 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.23mg
    1.45 mg / 100 g
  125. 125
    Deli turkey breast
    55 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.23mg
    0.42 mg / 100 g
  126. 126
    Onions, sautéed
    85 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.23mg
    0.27 mg / 100 g
  127. 127
    Romaine lettuce, raw
    85 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.23mg
    0.27 mg / 100 g
  128. 128
    Grapes, raw
    140 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.23mg
    0.16 mg / 100 g
  129. 129
    Mango, raw
    140 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.22mg
    0.16 mg / 100 g
  130. 130
    Eggplant, cooked
    85 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.21mg
    0.25 mg / 100 g
  131. 131
    Mandarins, raw
    140 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.21mg
    0.15 mg / 100 g
  132. 132
    Mushrooms, raw
    85 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.19mg
    0.23 mg / 100 g
  133. 133
    Processed cheese slices
    30 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.19mg
    0.63 mg / 100 g
  134. 134
    Avocado, raw
    30 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.18mg
    0.61 mg / 100 g
  135. 135
    Watercress, raw
    85 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.17mg
    0.2 mg / 100 g
  136. 136
    Green pepper, raw
    85 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.16mg
    0.19 mg / 100 g
  137. 137
    Cherries, raw
    140 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.15mg
    0.11 mg / 100 g
  138. 138
    Kefir, 2–3.9% fat
    193 g · Canadian Nutrient File 2026
    1% of the women’s 18 mg
    Almost none
    0.14mg
    0.08 mg / 100 g
  139. 139
    Green cabbage, cooked
    85 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.14mg
    0.17 mg / 100 g
  140. 140
    Blueberries, frozen
    80 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.14mg
    0.18 mg / 100 g
  141. 141
    Bacon, pan-fried
    15 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.14mg
    0.95 mg / 100 g
  142. 142
    Carrots, raw
    85 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.13mg
    0.15 mg / 100 g
  143. 143
    Grapefruit, raw
    140 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.13mg
    0.09 mg / 100 g
  144. 144
    Coffee, brewed, decaffeinated
    250 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.13mg
    0.05 mg / 100 g
  145. 145
    Parmesan
    15 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.12mg
    0.82 mg / 100 g
  146. 146
    Ice cream, vanilla
    105 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.09mg
    0.09 mg / 100 g
  147. 147
    Plain yogurt, low-fat
    115 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.09mg
    0.08 mg / 100 g
  148. 148
    Ranch dressing
    30.4 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.09mg
    0.3 mg / 100 g
  149. 149
    Coffee creamer, flavoured liquid
    15.2 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.09mg
    0.59 mg / 100 g
  150. 150
    Maple syrup
    80 g · US food database (USDA SR Legacy)
    1% of the women’s 18 mg
    Almost none
    0.09mg
    0.11 mg / 100 g
  151. 151
    Tomatoes, raw
    85 g · US food database (USDA Foundation Foods)
    1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.09mg
    0.1 mg / 100 g
  152. 152
    Honey
    20 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.08mg
    0.42 mg / 100 g
  153. 153
    Greek yogurt, plain, nonfat
    115 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.08mg
    0.07 mg / 100 g
  154. 154
    Skim milk
    263 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.08mg
    0.03 mg / 100 g
  155. 155
    Cola
    391 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.08mg
    0.02 mg / 100 g
  156. 156
    Kefir, low-fat
    193 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.08mg
    0.04 mg / 100 g
  157. 157
    Pineapple, raw
    140 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.08mg
    0.05 mg / 100 g
  158. 158
    Garlic, raw
    4 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.07mg
    1.7 mg / 100 g
  159. 159
    Mozzarella, part-skim
    30 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Almost none
    0.06mg
    0.2 mg / 100 g
  160. 160
    Dried cranberries, sweetened
    40 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.06mg
    0.15 mg / 100 g
  161. 161
    Green cabbage, raw
    85 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.06mg
    0.07 mg / 100 g
  162. 162
    Milk, 2%
    263 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.05mg
    0.02 mg / 100 g
  163. 163
    Olive oil, extra virgin
    9.1 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.05mg
    0.56 mg / 100 g
  164. 164
    Green tea, brewed
    250 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.05mg
    0.02 mg / 100 g
  165. 165
    Black tea, brewed
    250 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.05mg
    0.02 mg / 100 g
  166. 166
    Cheddar
    30 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Almost none
    0.05mg
    0.16 mg / 100 g
  167. 167
    Swiss cheese
    30 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Almost none
    0.04mg
    0.13 mg / 100 g
  168. 168
    Espresso
    30 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.04mg
    0.13 mg / 100 g
  169. 169
    Cream cheese
    30 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.03mg
    0.11 mg / 100 g
  170. 170
    Watermelon, raw
    150 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.03mg
    0.02 mg / 100 g
  171. 171
    Mayonnaise
    14 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.03mg
    0.21 mg / 100 g
  172. 172
    Coffee, brewed
    250 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.03mg
    0.01 mg / 100 g
  173. 173
    Apple (Fuji), raw
    140 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0.02mg
    0.02 mg / 100 g
  174. 174
    Sour cream
    29 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.02mg
    0.07 mg / 100 g
  175. 175
    Feta
    30 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Almost none
    0.02mg
    0.07 mg / 100 g
  176. 176
    Heavy cream
    15.1 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.02mg
    0.1 mg / 100 g
  177. 177
    Half-and-half cream
    15.3 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.01mg
    0.05 mg / 100 g
  178. 178
    Coffee creamer, powder
    2 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.01mg
    0.26 mg / 100 g
  179. 179
    Coconut oil
    10 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0.01mg
    0.05 mg / 100 g
  180. 180
    Soybean oil
    9.2 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0.05 mg / 100 g
  181. 181
    Lemon juice
    5.2 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0mg
    0.08 mg / 100 g
  182. 182
    Butter, salted
    10 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0.02 mg / 100 g
  183. 183
    Butter, unsalted
    10 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0.02 mg / 100 g
  184. 184
    Banana, raw
    140 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0mg
    0 mg / 100 g
  185. 185
    Celery, raw
    85 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0mg
    0 mg / 100 g
  186. 186
    Cottage cheese
    125 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0 mg / 100 g
  187. 187
    Cucumber, raw
    85 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0mg
    0 mg / 100 g
  188. 188
    Rhubarb, raw
    140 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Plant iron (non-heme)
    Almost none
    0mg
    0 mg / 100 g
  189. 189
    Canola oil
    9.2 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0 mg / 100 g
  190. 190
    Corn oil
    9.2 g · US food database (USDA SR Legacy)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0 mg / 100 g
  191. 191
    Plain yogurt, whole milk
    115 g · US food database (USDA Foundation Foods)
    under 1% of the women’s 18 mg
    Almost none
    0mg
    0 mg / 100 g

Not ranked in this view

These list Iron but have no serving size on file yet.

Not listed

The databases don’t list Iron for these foods: left out, not counted as zero.

Not yet reviewed · shown per 100 g, not per serving

Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.

No serving size yet, so shown per 100 g, even under “per serving”.

Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.

Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.

Which 19 are left out?
  • raw ground beef
  • Beef liver, raw
  • Beef steak, top loin, raw
  • raw chicken breast
  • Chicken thigh, raw
  • Chicken liver, raw
  • Cod, raw
  • raw eggs
  • dry lentils
  • raw mackerel
  • dry rolled oats
  • dry pasta
  • dry whole-wheat pasta
  • frozen peas
  • Pork chop, raw
  • Pork sausage, raw
  • dry quinoa
  • raw farmed salmon
  • Ground turkey, 93% lean, raw

12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for iron: Breakfast cereal · Pasta, cooked · White bread · White bread, toasted · Flour tortillas · Cookies · Crackers · Soy drink, unsweetened, fortified · Cakes · Almond drink, unsweetened, fortified · Oat drink, unsweetened, fortified · Pies

Running low, and too much

Running low

Iron-deficiency anemia brings weakness, tiredness and trouble concentrating, and can hold back thinking, immunity and the control of body temperature. Pregnant women, infants, women with heavy periods and frequent blood donors are more likely to fall short.

Too much

The risk of too much iron from food is low in adults whose gut works normally. High-dose supplements can upset the stomach and, at extreme doses, damage the intestine and organs. The upper level for adults is 45 mg a day.

Sources: NIH Office of Dietary Supplements, iron fact sheet for health professionals (2025-09-04) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: elements (2025-11-19)