Best High-Iron Foods Ranked by Iron Per 100g
Iron deficiency is the most common nutritional deficiency worldwide. Adults need 8–18mg per day depending on sex and life stage. Here are the highest-iron foods across all categories, including both haem (meat-based) and non-haem (plant-based) sources.
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30 foodsHemp Seeds
nuts seeds
7.95mg
per 100g
Chia Seeds
nuts seeds
7.7mg
per 100g
Cashews
nuts seeds
6.7mg
per 100g
Flaxseeds
nuts seeds
5.7mg
per 100g
Oats
grains
4.7mg
per 100g
Quinoa
grains
4.6mg
per 100g
Oats
grains
4.3mg
per 100g
Almonds
nuts seeds
3.7mg
per 100g
Almonds
nuts seeds
3.7mg
per 100g
Lentils
legumes
3.3mg
per 100g
Chickpeas
legumes
2.9mg
per 100g
Walnuts
nuts seeds
2.9mg
per 100g
Chickpeas
legumes
2.9mg
per 100g
Spinach
vegetables
2.7mg
per 100g
Whole Wheat Bread
grains
2.5mg
per 100g
Beef Mince
proteins
2.4mg
per 100g
Edamame
legumes
2.3mg
per 100g
Brown Rice
grains
2.2mg
per 100g
Black Beans
legumes
2.1mg
per 100g
Asparagus
vegetables
2.1mg
per 100g
Peanuts
nuts seeds
2mg
per 100g
Brown Bread
grains
2mg
per 100g
Lamb
proteins
1.9mg
per 100g
Pasta
grains
1.8mg
per 100g
Eggs
proteins
1.8mg
per 100g
Peanut Butter
nuts seeds
1.7mg
per 100g
Garlic
vegetables
1.7mg
per 100g
Tofu
proteins
1.6mg
per 100g
Kale
vegetables
1.5mg
per 100g
Peas
vegetables
1.5mg
per 100g