Foods highest in iron
Iron is part of hemoglobin, the protein that carries oxygen in the blood. Iron from meat (heme iron) is absorbed better than iron from plants; vitamin C helps absorb the latter.
The food highest in iron on Micela is Chocolate: 11.9 mg per 100 g.
FDA Daily Value: 18 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in iron per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🍫 Chocolate | 11.9 mg | 66 % | 3.4 mg (1 oz) |
| 2 | 🐙 Octopus | 9.5 mg | 53 % | 8.1 mg (3 oz) |
| 3 | 🍪 Cookie | 5.6 mg | 31 % | 0.72 mg (1 cookie) |
| 4 | 🫙 Soybean | 5.1 mg | 29 % | 8.8 mg (1 cup, cooked) |
| 5 | 🥣 Oats | 4.7 mg | 26 % | 7.4 mg (1 cup, dry) |
| 6 | 🦪 Oyster | 4.6 mg | 26 % | 3.9 mg (6 medium oysters) |
| 7 | 🥨 Pretzel | 4.6 mg | 25 % | 2.7 mg (10 twists) |
| 8 | 🧆 Falafel | 4.3 mg | 24 % | 4.3 mg (5 pieces with tahini sauce) |
| 9 | 🥖 Baguette | 3.9 mg | 22 % | 1.1 mg (1 oz) |
| 10 | 🌻 Sunflower | 3.8 mg | 21 % | 1.1 mg (1 oz) |
| 11 | 🍞 Bread | 3.6 mg | 20 % | 1 mg (1 slice) |
| 12 | 🌾 Wheat | 3.6 mg | 20 % | 4.3 mg (1 cup of flour) |
| 13 | 🥯 Bagel | 3.6 mg | 20 % | 3.5 mg (1 bagel) |
| 14 | 🟤 Lentil | 3.3 mg | 19 % | 6.6 mg (1 cup, cooked) |
| 15 | 🍿 Popcorn | 3.2 mg | 18 % | 0.26 mg (1 cup) |
| 16 | 🌿 Basil | 3.2 mg | 18 % | 0.08 mg (5 leaves) |
| 17 | 🌰 Walnut | 2.9 mg | 16 % | 0.81 mg (7 walnuts) |
| 18 | 🟡 Chickpea | 2.9 mg | 16 % | 4.7 mg (1 cup, cooked) |
| 19 | 🍞 Pan de muerto | 2.9 mg | 16 % | 2.3 mg (1 individual bun) |
| 20 | 🥟 Empanada | 2.7 mg | 15 % | 2.4 mg (1 empanada) |
Per serving: the 10 that give the most iron in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🫙 Soybean | 1 cup, cooked (172 g) | 8.8 mg |
| 2 | 🐙 Octopus | 3 oz (85 g) | 8.1 mg |
| 3 | 🥣 Oats | 1 cup, dry (156 g) | 7.4 mg |
| 4 | 🟤 Lentil | 1 cup, cooked (198 g) | 6.6 mg |
| 5 | 🌯 Burrito | 1 burrito (300 g) | 6 mg |
| 6 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 5.2 mg |
| 7 | 🥘 Paella | 1 plate (353 g) | 5.2 mg |
| 8 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 5 mg |
| 9 | 🍲 Stew | 1 plate with broth (460 g) | 5 mg |
| 10 | 🟡 Chickpea | 1 cup, cooked (164 g) | 4.7 mg |
Highest in iron in each family
- 🍎 Fruits: Lemon, 0.6 mg per 100 g
- 🥦 Vegetables: Garlic, 1.7 mg per 100 g
- 🌾 Grains, breads & pasta: Oats, 4.7 mg per 100 g
- 🫘 Legumes: Soybean, 5.1 mg per 100 g
- 🥩 Meat & eggs: Grilled steak, 2.6 mg per 100 g
- 🐟 Fish & seafood: Octopus, 9.5 mg per 100 g
- 🧀 Dairy: Cheese, 0.2 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 3.8 mg per 100 g
- 🌶️ Spices & herbs: Basil, 3.2 mg per 100 g
- ☕ Drinks: Wine, 0.46 mg per 100 g
- 🍰 Sweets & desserts: Chocolate, 11.9 mg per 100 g
- 🍽️ World dishes: Falafel, 4.3 mg per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most iron?
Among 180 common foods, chocolate: 11.9 mg per 100 g, followed by octopus (9.5 mg) and cookie (5.6 mg).
Which food gives the most iron per serving?
Soybean: 8.8 mg in 1 cup, cooked (172 g).
How much iron do you need per day?
The FDA Daily Value is 18 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)