If you are trying to eat more Iron, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Iron amount per 100g mg drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Iron compound page to understand absorption, forms and interactions.
Nutrition facts per 100g
| Nutrient | Amount | Unit |
|---|---|---|
| Calories | 358 | kcal |
| Protein | 8.88 | g |
| Carbohydrate | 75 | g |
| Dietary Fibre | 10.4 | g |
| Sugars | 0 | g |
| Fat | 2.48 | g |
| Saturated Fat | 0.74 | g |
| Sodium | 0 | mg |
| Potassium | 378 | mg |
Source: USDA FoodData Central (FDC 2512374)
Top 15 Iron foods
- Buckwheat — 3.84 mg per 100g (21% DV). Manganese, magnesium, copper
- Mussels — 3.95 mg per 100g (22% DV). Vitamin B12, iron, selenium
- Oats — 4.25 mg per 100g (24% DV). Manganese, phosphorus, magnesium
- Sunflower Seeds — 4.37 mg per 100g (24% DV). Vitamin E, magnesium, selenium
- Quinoa — 4.53 mg per 100g (25% DV). Manganese, magnesium, folate (values for cooked)
- Chickpeas — 5.09 mg per 100g (28% DV). Folate, manganese, iron
- Black Beans — 5.34 mg per 100g (30% DV). Folate, magnesium, anthocyanins (values for cooked)
- Flaxseed — 5.78 mg per 100g (32% DV). Thiamine, magnesium, lignans
- Cashews — 5.99 mg per 100g (33% DV). Magnesium, copper, manganese
- Chia Seeds — 6.04 mg per 100g (34% DV). Calcium, phosphorus, plant omega-3 (ALA)
- Lentils — 7.16 mg per 100g (40% DV). Folate, iron, manganese (values for cooked)
- Pumpkin Seeds — 8.36 mg per 100g (46% DV). Magnesium, zinc, iron
- Dark Chocolate (70–85%) — 11.9 mg per 100g (66% DV). Iron, magnesium, copper
- Sesame Seeds — 14.6 mg per 100g (81% DV). Calcium, lignans, magnesium
- Turmeric — 55.0 mg per 100g (306% DV). Manganese, iron, curcumin
How to actually eat more Iron
A handful of additions usually move the needle more than a full diet reset. Iron is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Heart Health hub and the Iron compound page.
Common questions
How much Iron do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Iron effectively. Supplements are useful for filling confirmed gaps.