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Iron - Best Food Sources for Iron

Foods Highest in Iron - Richest Sources of Iron

Foods Rich in Iron Content, Foods Containing Highest Iron, Rich Food Sources for Iron

The Food Sources containing Iron that are listed below are ranked by milligrams of iron per standard amount. Calorie content is also provided in the standard amount. The Recommended Daily Allowance (RDA) for iron for adult males is 8 milligrams per day and for females, age 19 to 50, 18 milligrams per day. For females over age 50 the RDA is 8 milligrams of iron per day.

Clams, canned, drained, 3 oz contains 23.8 mg of iron and 126 calories

Fortified ready-to-eat cereals (various),  1 oz contains 1.8 to 21.1 mg of iron and 54—127 calories

Oysters, eastern, wild, cooked, moist heat, 3 oz contains 10.2 mg of iron and 116 calories

Organ meats (liver, giblets), various, cooked, 3 oz  contains 5.2 to 9.9 mg of iron and 134—235 calories

Fortified instant cooked cereals (various), 1 packet contains 4.9 to 8.1 mg of iron; calories vary per brand

Soybeans, mature, cooked, 1/2 cup contains 4.4 mg of iron and 149 calories

Pumpkin and squash seed kernels, roasted, 1 oz contains 4.2 mg of iron and 148 calories

White beans, canned, 1/2 cup contains 3.9 mg of iron and 153 calories

Blackstrap molasses, 1 Tbsp contains 3.5 mg of iron and 47 calories

Lentils, cooked, 1/2 cup contains 3.3 mg of iron and 115 calories

Spinach, cooked from fresh, 1/2 cup contains 3.2 mg of iron and 21 calories

Beef, chuck, blade roast, lean, cooked, 3 oz contains 3.1 mg of iron and 215 calories

Beef, bottom round, lean, 0” fat, all grades, cooked, 3 oz contains 2.8 mg of iron and 182 calories

Kidney beans, cooked, 1/2 cup contains 2.6 mg of iron and 112 calories

Sardines, canned in oil, drained, 3 oz contains 2.5 mg of iron and 177 calories

Beef, rib, lean, 1/4” fat, all grades, 3 oz contains 2.4 mg of iron and 195 calories

Chickpeas, cooked, 1/2 cup contains 2.4 mg of iron and 134 calories

Duck, meat only, roasted, 3 oz contains 2.3 mg of iron and 171 calories

Lamb, shoulder, arm, lean, 1/4” fat, choice, cooked, 3 oz contains 2.3 mg of iron and 237 calories

Prune juice, 3/4 cup contains 2.3 mg of iron and 136 calories

Shrimp, canned, 3 oz contains 2.3 mg of iron and 102 calories

Cowpeas, cooked, 1/2 cup contains 2.2 mg of iron and 100 calories

Ground beef, 15% fat, cooked, 3 oz contains 2.2 mg of iron and 212 calories

Tomato puree, 1/2 cup contains 2.2 mg of iron and 48 calories

Lima beans, cooked, 1/2 cup contains 2.2 mg of iron and 108 calories

Soybeans, green, cooked, 1/2 cup contains 2.2 mg of iron and 127 calories

Navy beans, cooked, 1/2 cup contains 2.1 mg of iron and 127 calories

Refried beans, 1/2 cup contains 2.1 mg of iron and 118 calories

Beef, top sirloin, lean, 0” fat, all grades, cooked, 3 oz contains 2.0 mg of iron and 156 calories

Tomato paste, 1/4 cup 2.0 mg of iron and 54 calories

*Based on nutritional data from the USDA.