Foods High In Iron

Helpful links:

Mayo Clinic

The table below comes from the CDC website.

Dietary Sources of Iron

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

Food, Standard AmountIron (mg)Calories
Clams, canned, drained, 3 oz23.8126
*Fortified dry cereals (various), about 1 oz1.8 to 21.154 to 127
Cooked oysters, cooked, 3 oz10.2116
Organ meats (liver, giblets), cooked, 3 oza5.2 to 9.9134 to 235
*Fortified instant cooked cereals (various), 1 packet4.9 to 8.1Varies
*Soybeans, mature, cooked, ½ cup4.4149
*Pumpkin and squash seed kernels, roasted, 1 oz4.2148
*White beans, canned, ½ cup3.9153
*Blackstrap molasses, 1 Tbsp3.547
*Lentils, cooked, ½ cup3.3115
*Spinach, cooked from fresh, ½ cup3.221
Beef, chuck, blade roast, cooked, 3 oz3.1215
Beef, bottom round, cooked, 3 oz2.8182
*Kidney beans, cooked, ½ cup2.6112
Sardines, canned in oil, drained, 3 oz2.5177
Beef, rib, cooked, 3 oz2.4195
*Chickpeas, cooked, ½ cup2.4134
Duck, meat only, roasted, 3 oz2.3171
Lamb, shoulder, cooked, 3 oz2.3237
*Prune juice, ¾ cup2.3136
Shrimp, canned, 3 oz2.3102
*Cowpeas, cooked, ½ cup2.2100
Ground beef, 15% fat, cooked, 3 oz2.2212
*Tomato puree, ½ cup2.248
*Lima beans, cooked, ½ cup2.2108
*Soybeans, green, cooked, ½ cup2.2127
*Navy beans, cooked, ½ cup2.1127
*Refried beans, ½ cup2.1118
Beef, top sirloin, cooked, 3 oz2.0156
*Tomato paste, ¼ cup2.054