Iron rich foods

Iron, Fe (mg) Content of Selected Foods per Common Measure, sorted by nutrient content

NDB_No Description Weight (g) Common Measure, Content per Measure

15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 23.77
08058 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 30 1 cup 18.09
08247 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup 18.00
08077 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup 18.00
08246 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 30 1-1/3 cup 18.00
08028 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 29 3/4 cup 17.98
08511 Cereals, Malt-o-Meal, plain, prepared with water, without salt 268 1serving (3 T dry cereal plu 17.23
08031 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 51 1 cup 16.32
08319 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 55 1 cup 15.40
15157 Mollusks, clam, mixed species, raw 85 3 oz 11.88
08065 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 33 1-1/4 cup 11.35
05172 Turkey, all classes, giblets, cooked, simmered, some giblet fat 145 1 cup 11.18
08123 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 177 1 packet 10.55
08103 Cereals, CREAM OF WHEAT, regular, cooked with water, without salt 251 1 cup 10.34
08064 Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 31 1-1/4 cup 10.33
08105 Cereals, CREAM OF WHEAT, quick, cooked with water, without salt 239 1 cup 10.28
05022 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 10.21
20084 Wheat flour, white, cake, enriched 137 1 cup 10.03
20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 9.73
08259 Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup 9.61
08048 Cereals ready-to-eat, GENERAL MILLS, KIX 30 1-1/3 cup 9.60
08013 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup 9.53
08019 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup 9.00
08057 Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup 9.00
08049 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup 8.99
16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 8.84
08219 Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal Cereal, Honey Nut 49 1 cup 8.64
08082 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup 8.64
08089 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup 8.40
08067 Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup 8.37
16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 8.20
08020 Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28 1 cup 8.12
08109 Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 142 1 packet 8.09
20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 7.97
08093 Cereals, QUAKER, corn grits, instant, plain, prepared with water 137 1 packet 7.96
16051 Beans, white, mature seeds, canned 262 1 cup 7.83
11546 Tomato products, canned, paste, without salt added 262 1 cup 7.81
08060 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup 7.79
08210 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup 7.42
08069 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 31 3/4 cup 7.26
08014 Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup 6.88
16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 6.59
20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 6.53
35142 Frybread, made with lard (Navajo) 160 10-1/2" bread 6.46
11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 6.43
07014 Braunschweiger (a liver sausage), pork 56.7 2 slices 6.35

from USDA National Nutrient Database for Standard Reference, Release 21