Foods high in iron
USDA FoodData Central data, retrieved October 2026
Iron comes in two forms. Heme iron sits in meat, fish and liver, and the body absorbs it more readily. Non-heme iron comes from plants, eggs and part of the dairy group, and absorption of it varies with what else is on the plate. The National Academies RDA for adults aged 19 to 50 is 8 mg a day for men and 18 mg for women.
This page ranks 33 foods from USDA FoodData Central that give at least 2.6 mg of iron per 100 g, a fifth of the average adult reference. Sesame seeds leads with 14.6 mg, followed by Dark chocolate 70-85% (11.9 mg) and Red caviar (11.9 mg). Liver is far ahead of everything else, which is why it tops lists like this one, even though few people eat it often.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Sesame seeds (14.6 mg), Dark chocolate 70-85% (11.9 mg), Red caviar (11.9 mg), Cooked chicken liver (11.6 mg), Pumpkin seeds (8.82 mg) per 100 g. 33 of the 178 foods in our table meet the rule; the table below shows the first 30. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Sesame seeds | fresh | 14.6 mg | 112% | 1.31 mg in 9 g | 573 kcal | 17.7 g | 0 mg |
| 2 | Dark chocolate 70-85% | as eaten | 11.9 mg | 92% | 2.38 mg in 20 g | 598 kcal | 7.79 g | — |
| 3 | Red caviar | as eaten | 11.9 mg | 91% | 1.9 mg in 16 g | 264 kcal | 24.6 g | 0 mg |
| 4 | Cooked chicken liver | cooked | 11.6 mg | 89% | 11.6 mg in 100 g | 167 kcal | 24.5 g | 27.9 mg |
| 5 | Pumpkin seeds | fresh | 8.82 mg | 68% | 2.65 mg in 30 g | 559 kcal | 30.2 g | 1.9 mg |
| 6 | Chia seeds | fresh | 7.72 mg | 59% | 0.93 mg in 12 g | 486 kcal | 16.5 g | 1.6 mg |
| 7 | Cashews | fresh | 6.68 mg | 51% | 1.87 mg in 28 g | 553 kcal | 18.2 g | 0.5 mg |
| 8 | Fresh dill | fresh | 6.59 mg | 51% | 0.33 mg in 5 g | 43 kcal | 3.46 g | 85 mg |
| 9 | Braised beef liver | cooked | 6.54 mg | 50% | 6.54 mg in 100 g | 191 kcal | 29.1 g | 1.9 mg |
| 10 | Dry lentils | raw (dry) | 6.51 mg | 50% | 3.91 mg in 60 g | 352 kcal | 24.6 g | 4.5 mg |
| 11 | Canned black olives | as eaten | 6.28 mg | 48% | 1.88 mg in 30 g | 116 kcal | 0.84 g | 0.9 mg |
| 12 | Fresh parsley | fresh | 6.2 mg | 48% | 0.62 mg in 10 g | 36 kcal | 2.97 g | 133 mg |
| 13 | Flaxseed | fresh | 5.73 mg | 44% | 0.57 mg in 10 g | 534 kcal | 18.3 g | 0.6 mg |
| 14 | Sunflower seeds | fresh | 5.25 mg | 40% | 1.58 mg in 30 g | 584 kcal | 20.8 g | 1.4 mg |
| 15 | Cooked soybeans | cooked | 5.14 mg | 40% | 7.71 mg in 150 g | 172 kcal | 18.2 g | 1.7 mg |
| 16 | Hazelnuts | fresh | 4.7 mg | 36% | 1.32 mg in 28 g | 628 kcal | 15 g | 6.3 mg |
| 17 | Raw peanuts | fresh | 4.58 mg | 35% | 1.28 mg in 28 g | 567 kcal | 25.8 g | 0 mg |
| 18 | Halva | as eaten | 4.53 mg | 35% | 1.36 mg in 30 g | 469 kcal | 12.5 g | 0.1 mg |
| 19 | Dry rolled oats | raw (dry) | 4.25 mg | 33% | 1.7 mg in 40 g | 379 kcal | 13.2 g | 0 mg |
| 20 | Pistachios | fresh | 3.92 mg | 30% | 1.1 mg in 28 g | 560 kcal | 20.2 g | 5.6 mg |
| 21 | Almonds | fresh | 3.71 mg | 29% | 1.04 mg in 28 g | 579 kcal | 21.2 g | 0 mg |
| 22 | Cooked white beans | cooked | 3.7 mg | 28% | 6.29 mg in 170 g | 139 kcal | 9.73 g | 0 mg |
| 23 | Quail egg | raw | 3.65 mg | 28% | 0.33 mg in 9 g | 158 kcal | 13.1 g | 0 mg |
| 24 | Cooked lentils | cooked | 3.33 mg | 26% | 5.99 mg in 180 g | 116 kcal | 9.02 g | 1.5 mg |
| 25 | Dry millet | raw (dry) | 3.01 mg | 23% | 1.81 mg in 60 g | 378 kcal | 11 g | 0 mg |
| 26 | Canned sardines in oil | as eaten | 2.92 mg | 22% | 2.63 mg in 90 g | 208 kcal | 24.6 g | 0 mg |
| 27 | Walnuts | fresh | 2.91 mg | 22% | 0.81 mg in 28 g | 654 kcal | 15.2 g | 1.3 mg |
| 28 | Cooked chickpeas | cooked | 2.89 mg | 22% | 4.62 mg in 160 g | 164 kcal | 8.86 g | 1.3 mg |
| 29 | Rye bread | as eaten | 2.83 mg | 22% | 0.85 mg in 30 g | 259 kcal | 8.5 g | 0.4 mg |
| 30 | Egg yolk | raw | 2.73 mg | 21% | 0.46 mg in 17 g | 322 kcal | 15.9 g | 0 mg |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
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Calories from a photoHow to use this list
Combine plant iron with vitamin C in the same meal. The table has a vitamin C column for that reason: lentils with peppers, beans with tomatoes, or a spinach salad with lemon juice is a practical pairing. Tea and coffee drunk with the meal tend to reduce how much plant iron is absorbed, so many people move them to between meals.
Portion matters as much as the ranking. Liver is eaten in small amounts, while lentils, beans or pumpkin seeds are eaten by the cup or handful, so the iron they contribute to a day can end up closer than the per-100 g numbers suggest. Use the portion column to compare what you actually serve, and mix meat, fish and plant sources over the week.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at least 2.6 mg (iron) per 100 g, which is 20% of the daily reference for the reference adult, 13 mg. We call 1.3 mg (10%) and up a good source.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
How much iron do adults need?
For ages 19 to 50 the National Academies RDA is 8 mg a day for men and 18 mg for women. After 50 the figure for women falls to the men's level. These are values for healthy adults; individual needs differ, and a doctor can advise on testing or supplements.
Is iron from meat better absorbed than iron from plants?
Heme iron from meat, fish and liver is generally absorbed better than non-heme iron from plants. Plant iron absorption depends on the meal: vitamin C eaten at the same time helps, while tea or coffee with the meal can lower it. Both types count towards your total.
Why is liver so far ahead of other foods?
Liver stores iron and many other nutrients, so it holds several times more per 100 g than muscle meat. That is why it leads this ranking. It is usually eaten in small portions, and the portion column helps you see its contribution in real servings.
Should I take iron supplements?
Ask a doctor or dietitian before taking iron supplements. Iron needs differ by person, and more is not always better. This page describes the iron content of foods and does not replace a personal recommendation or a blood test.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.