Foods High in Iron
Top food sources of iron, sorted by amount per 100g serving.
#
Food
Iron
Calories
1
liver, chicken
10.1mg
189 cal
2
quinoa
9.6mg
375 cal
3
pumpkin seeds
9.0mg
567 cal
4
pumpkin seeds
9.0mg
600 cal
5
dark chocolate
7.9mg
526 cal
6
lentils
7.7mg
175 cal
7
beef, variety meats and by-products, liver, cooked, braised
6.5mg
191 cal
8
dark chocolate
6.3mg
512 cal
9
liver, beef
6.1mg
174 cal
10
quinoa
6.0mg
356 cal
11
pumpkin seeds
6.0mg
567 cal
12
pumpkin seeds
5.8mg
321 cal
13
lentils
5.7mg
343 cal
14
lentils
5.6mg
292 cal
15
lentils
5.6mg
292 cal
16
crackers, oyster
5.6mg
418 cal
17
kilishi (dried beef jerky)
5.5mg
320 cal
18
beef, variety meats and by-products, liver, raw
4.9mg
135 cal
19
ewedu soup (jute leaf soup)
4.8mg
35 cal
20
efo riro (spinach stew)
4.5mg
145 cal
21
ugba (fermented oil bean seed)
4.5mg
220 cal
22
pumpkin seeds
4.4mg
485 cal
23
ofe owerri (mixed vegetable soup)
4.2mg
175 cal
24
dark chocolate
4.2mg
581 cal
25
oha soup (ora soup)
4.0mg
150 cal
26
quinoa
3.9mg
357 cal
27
liver, beef or calves, and onions
3.9mg
129 cal
28
bitterleaf soup (ofe onugbu)
3.8mg
140 cal
29
moi moi (steamed bean pudding)
3.8mg
155 cal
30
suya (grilled beef skewers)
3.5mg
250 cal
About Iron
Iron is an essential nutrient measured in mg. The foods listed above are among the best dietary sources of iron based on USDA data. Including these foods in your diet can help you meet your daily iron requirements.