> ## Content Index > Fetch the complete content index at: https://www.foodconsumer.org/llms.txt > Use this file to discover other available public pages before exploring further. # Iron rich foods - URL: https://www.foodconsumer.org/iron_rich_foods/ - Published: 2007-03-01T22:05:00.000Z - Updated: 2026-09-22T18:37:12.000Z - Description: A USDA table ranks foods by iron per common serving, led by canned clams at 23.77 mg per 3 ounces and fortified breakfast cereals at roughly 10 to 18 mg per serving. - Author: Food Consumer - Tags: Food Chemicals, Iron, #vivvo-import **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**