Top 30 · Updated 2026

Foods high in iron

Iron carries oxygen through the blood. Deficiency is the world's most common nutritional shortfall.

#	Food	Iron per 100g	FoodScore
1	Cheerios (original) grain	28 mg	56
2	Honey Nut Cheerios grain	12.2 mg	42
3	Dark chocolate (70–85% cacao) sweet	11.9 mg	22
4	Chia seeds nut seed	7.7 mg	85
5	Rolled oats (dry) grain	4.7 mg	85
6	Oreo (original) sweet	4.3 mg	11
7	Steel-cut oats (dry) grain	4.25 mg	85
8	Almonds (raw) nut seed	3.7 mg	84
9	Lentils (cooked) legume	3.3 mg	83
10	Popcorn (air-popped) snack	3.2 mg	85
11	Sourdough bread grain	3.2 mg	56
12	Chickpeas (cooked) legume	2.9 mg	83
13	Walnuts nut seed	2.9 mg	79
14	Sardines (canned in oil, drained) seafood	2.9 mg	72
15	Tofu firm legume	2.7 mg	85
16	Ground beef (93% lean, cooked) meat	2.7 mg	78
17	Spinach (raw) vegetable	2.7 mg	73
18	Whole wheat bread grain	2.5 mg	63
19	KIND Dark Chocolate Nuts & Sea Salt bar snack	2.5 mg	53
20	Hummus prepared	2.4 mg	64
21	Edamame (cooked) legume	2.3 mg	83
22	Black beans (cooked) legume	2.1 mg	85
23	Peanut butter (natural) nut seed	1.9 mg	59
24	Kale (raw) vegetable	1.5 mg	75
25	Quinoa (cooked) grain	1.5 mg	70
26	Tuna (canned in water, drained) seafood	1.5 mg	61
27	Chicken thigh (skinless, cooked) meat	1.3 mg	85
28	Lay's Classic potato chips snack	1.3 mg	51
29	Eggs (whole) meat	1.2 mg	85
30	Potato (baked, with skin) vegetable	1.08 mg	65

How this ranking works

Foods are ranked highest-first on iron content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.