Nutrient Ranking · Per 100 g

Foods high in Iron

Ranked by amount per 100 grams from verified nutrition data.

Overhead flat-lay of fresh orange slices, spinach leaves, red bell peppers, and a white bowl of almonds

Top 8 Foods high in Iron (per 100 g)

Top 8 Foods high in Iron (per 100 g)
Item Amount Relative value
Beverages, nutritional shake mix, high protein, powder 22.5 mg 125% DV
Nuts, cashew butter, plain, with salt added 4.9 mg 27% DV
Almond butter, creamy 4.1 mg 23% DV
Potatoes, raw, skin 3.2 mg 18% DV
Spinach, raw 2.7 mg 15% DV
Raisins, seeded 2.6 mg 14% DV
Hummus, commercial 2.4 mg 13% DV
Soy sauce made from soy (tamari) 2.4 mg 13% DV
# Food Iron (Per 100 g)
1 Beverages, nutritional shake mix, high protein, powder 22.5 mg
2 Nuts, cashew butter, plain, with salt added 4.9 mg
3 Almond butter, creamy 4.1 mg
4 Potatoes, raw, skin 3.2 mg
5 Spinach, raw 2.7 mg
6 Raisins, seeded 2.6 mg
7 Hummus, commercial 2.4 mg
8 Soy sauce made from soy (tamari) 2.4 mg
9 Asparagus, raw 2.1 mg
10 Peanut butter, creamy 1.9 mg
11 Chard, swiss, raw 1.8 mg
12 Mustard greens, raw 1.6 mg
13 Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1.6 mg
14 Sauce, hot chile, sriracha 1.6 mg
15 Elderberries, raw 1.6 mg
16 Kale, raw 1.6 mg
17 Mustard spinach, (tendergreen), raw 1.5 mg
18 Peas, green, raw 1.5 mg
19 Artichokes, (globe or french), raw 1.3 mg
20 Mushrooms, enoki, raw 1.2 mg
21 Horned melon (Kiwano) 1.1 mg
22 Turnip greens, raw 1.1 mg
23 Peppers, hot chili, red, raw 1 mg
24 Currants, red and white, raw 1 mg
25 Lettuce, cos or romaine, raw 1 mg
26 Dates, medjool 0.9 mg
27 Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan 0.9 mg
28 Pumpkin, raw 0.8 mg
29 Brussels sprouts, raw 0.7 mg
30 Sugars, brown 0.7 mg
31 Cloudberries, raw (Alaska Native) 0.7 mg
32 Broccoli, raw 0.7 mg
33 Beans, snap, green, raw 0.7 mg
34 Blackberries, raw 0.6 mg
35 Okra, raw 0.6 mg
36 Limes, raw 0.6 mg
37 Parsnips, raw 0.6 mg
38 Guava nectar, with sucralose, canned 0.5 mg
39 Olive loaf, pork 0.5 mg
40 Corn, sweet, white, raw 0.5 mg
41 Jams and preserves 0.5 mg
42 Cabbage, raw 0.5 mg
43 Raspberries, raw 0.5 mg
44 Boysenberries, canned, heavy syrup 0.4 mg
45 Ketchup, restaurant 0.4 mg
46 Beets, raw 0.4 mg
47 Honey 0.4 mg
48 Sauce, salsa, ready-to-serve 0.4 mg
49 Lettuce, iceberg (includes crisphead types), raw 0.4 mg
50 Pickles, cucumber, sour 0.4 mg