Iron Rich Foods

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All are  10% of RDA for teen and adult females, which is 18 mg/day.)

Food, Standard Amount

Iron (mg)

Calories

Clams, canned, drained, 3 oz

23.8

126

Fortified ready-to-eat cereals (various), ~ 1 oz

1.8 -21.1

  54-127

Oysters, eastern, wild, cooked, moist heat, 3 oz

10.2

116

Organ meats (liver, giblets), various, cooked, 3 oz a

5.2-9.9

134-235

Fortified instant cooked cereals (various), 1 packet

4.9-8.1

Varies

Soybeans, mature, cooked, ½ cup

4.4

149

Pumpkin and squash seed kernels, roasted, 1 oz

4.2

148

White beans, canned, ½ cup

3.9

153

Blackstrap molasses, 1 Tbsp

3.5

47

Lentils, cooked, ½ cup

3.3

115

Spinach, cooked from fresh, ½ cup

3.2

21

Beef, chuck, blade roast, lean, cooked, 3 oz

3.1

215

Beef, bottom round, lean, 0″ fat, all grades, cooked, 3 oz

2.8

182

Kidney beans, cooked, ½ cup

2.6

112

Sardines, canned in oil, drained, 3 oz

2.5

177

Beef, rib, lean, ¼” fat, all grades, 3 oz

2.4

195

Chickpeas, cooked, ½ cup

2.4

134

Duck, meat only, roasted, 3 oz

2.3

171

Lamb, shoulder, arm, lean, ¼ ” fat, choice, cooked, 3 oz

2.3

237

Prune juice, ¾ cup

2.3

136

Shrimp, canned, 3 oz

2.3

102

Cowpeas, cooked, ½ cup

2.2

100

Ground beef, 15% fat, cooked, 3 oz

2.2

212

Tomato puree, ½ cup

2.2

48

Lima beans, cooked, ½ cup

2.2

108

Soybeans, green, cooked, ½ cup

2.2

127

Navy beans, cooked, ½ cup

2.1

127

Refried beans, ½ cup

2.1

118

Beef, top sirloin, lean, 0″ fat, all grades, cooked, 3 oz

2.0

156

Tomato paste, ¼ cup

2.0

54

a High in cholesterol.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

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