Foods high in iron
Per serving, the foods highest in iron are mussels, beef liver, oysters, edamame and firm tofu. 3 oz of cooked mussels (5.7 mg, 32% DV) tops the list. The Daily Value is 18 mg.
Ranked per serving
Iron in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Iron | % DV | Calories |
|---|---|---|---|
| Mussels3 oz of cooked mussels (85 g) | 5.7 mg | 32% | 146 |
| Beef liver3 oz of cooked beef liver (85 g) | 5.2 mg | 29% | 149 |
| Oysters6 medium cooked oysters (59 g) | 4.2 mg | 23% | 47 |
| Edamame1 cup of shelled edamame (155 g) | 3.5 mg | 20% | 188 |
| Firm tofu1/2 cup of calcium-set firm tofu (126 g) | 3.4 mg | 19% | 181 |
| White beans1/2 cup of cooked white beans (89.5 g) | 3.3 mg | 18% | 124 |
| Lentils1/2 cup of cooked lentils (99 g) | 3.3 mg | 18% | 115 |
| Cooked spinach1/2 cup of cooked spinach (90 g) | 3.2 mg | 18% | 21 |
| Sardines1 can (3.75 oz) of sardines in oil (92 g) | 2.7 mg | 15% | 191 |
| Kidney beans1/2 cup of cooked kidney beans (88.5 g) | 2.6 mg | 14% | 112 |
| Pumpkin seeds1 oz of pumpkin seeds (28.35 g) | 2.5 mg | 14% | 158 |
| Ground beef3 oz of cooked 85% lean ground beef (85 g) | 2.5 mg | 14% | 218 |
| Granola1/2 cup of granola (61 g) | 2.4 mg | 13% | 298 |
| Clams3 oz of cooked clams (85 g) | 2.4 mg | 13% | 126 |
| Hemp seeds3 tbsp of hemp seeds (30 g) | 2.4 mg | 13% | 166 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. Iron from meat and fish (heme iron) is absorbed better than iron from plants. Vitamin C in the same meal helps you absorb plant iron. (NIH Office of Dietary Supplements)
Most per calorie
Iron per 100 calories, for when you want the nutrient without many calories.
- 16 mg Cooked spinach
- 9.1 mg Oysters
- 3.9 mg Mussels
- 3.5 mg Beef liver
- 2.9 mg Lentils
Questions
Which food has the most iron per serving?
Of the everyday foods on this list, mussels: 3 oz of cooked mussels (5.7 mg, 32% DV). Next are beef liver (29% DV) and oysters (23% DV).
How much iron do you need a day?
The Daily Value on US food labels is 18 mg of iron for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of iron?
1 cup of shelled edamame (3.5 mg, 20% DV), 1/2 cup of calcium-set firm tofu (3.4 mg, 19% DV) and 1/2 cup of cooked white beans (3.3 mg, 18% DV).
How do you get enough iron in a day?
3 oz of cooked mussels, 3 oz of cooked beef liver and 6 medium cooked oysters together give 84% of the Daily Value.
Is there anything else to know about iron?
Iron from meat and fish (heme iron) is absorbed better than iron from plants. Vitamin C in the same meal helps you absorb plant iron.
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