All foods in this list contain 0.8 mg or more of iron.
| Food Item | Serving Size* | Iron (Mg) |
| Soybeans, mature cooked, boiled | ½ cup | 4.4 |
| Beans, baked, canned, with pork and tomato sauce | ½ cup | 4.0 |
| Beans, white, mature seeds, canned | ½ cup | 4.0 |
| Beef, liver, cooked | 2 oz | 3.5 |
| Molasses, blackstrap | 1 tbsp | 3.5 |
| Lentils, mature seeds, cooked, boiled | ½ cup | 3.3 |
| Spinach, cooked, drained | ½ cup | 3.2 |
| Beans, kidney, red, mature seeds, cooked | ½ cup | 2.6 |
| Chickpeas (garbanzo beans), mature seeds, cooked | ½ cup | 2.4 |
| Soybeans, green, cooked | ½ cup | 2.3 |
| Beans, navy, mature seeds, cooked | ½ cup | 2.2 |
| Lima beans, large, mature seed, dried, cooked | ½ cup | 2.2 |
| Cake, gingerbread, from recipe | 1 piece | 2.1 |
| Refried beans, canned (includes USDA commodity) | ½ cup | 2.0 |
| Cereals ready-to-eat | 1 cup | 2 -22 |
| Beans, great northern, mature seeds, cooked | ½ cup | 1.9 |
| Potato, baked, flesh and skin | 1 medium | 1.9 |
| Rolls, hard (includes Kaiser) | 1 roll | 1.9 |
| Beans, black, mature seeds, cooked | ½ cup | 1.8 |
| Beans, pinto, mature seeds, cooked boiled | ½ cup | 1.8 |
| Beef, chuck, blade roast, braised | 2 oz | 1.8 |
| Lima beans, immature seeds, frozen, baby or fordhook, cooked | ½ cup | 1.8 |
| Biscuits, plain or buttermilk, prepared from recipe | 2-1/2” biscuit | 1.7 |
| Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity) | ½ cup | 1.7 |
| Sauerkraut, canned, solids and liquids | ½ cup | 1.7 |
| Bread, cornbread, from recipe, made with low-fat milk | 1 piece | 1.6 |
| Bread, pita, white, enriched | 6-1/2” pita | 1.6 |
| Peas, green, cooked | ½ cup | 1.6 |
| Turnip greens, frozen, cooked, boiled | ½ cup | 1.6 |
| Food Item | Serving Size* | Iron (Mg) |
| Beans, baked, canned, plain or vegetarian | ½ cup | 1.5 |
| Beef, round bottom round, braised | 2 oz | 1.5 |
| Beets, canned | ½ cup | 1.5 |
| Beef, ground, 80% lean meat/ 20% fat, patty, broiled | 2 oz | 1.4 |
| Pizza, cheese, regular crust, frozen | 1 serving | 1.4 |
| Rolls, hamburger or hotdog, plain | 1 roll | 1.4 |
| Asparagus, canned, drained solids | 4 spears | 1.3 |
| Noodles, egg, cooked, enriched | ½ cup | 1.3 |
| Peas, split, mature seeds, cooked | ½ cup | 1.3 |
| Turkey, all classes, dark meat, roasted | 2 oz | 1.3 |
| Cowpeas, common (black-eyed, crowder, southern), mature seeds, canned | ½ cup | 1.2 |
| Collards, cooked | ½ cup | 1.1 |
| Pizza, meat and vegetable, regular crust, frozen | 1 serving | 1.1 |
| Pork, fresh, shoulder, arm picnic, braised | 2 oz | 1.1 |
| Sweet potato, canned | ½ cup | 1.1 |
| Tomato products, canned, puree | ¼ cup | 1.1 |
| Tortillas, read-to-bake or fry, flour | 1 tortilla | 1.1 |
| Fish fillet, battered or breaded, and fried | 2 oz | 1.0 |
| Fish, tuna salad | ½ cup | 1.0 |
| Muffins, corn, dry mix, prepared | 1 muffin | 1.0 |
| Plums, canned, purple, heavy syrup pack, solids and liquids | ½ cup | 1.0 |
| Rice, white, long-grain or regular, parboiled, enriched | ½ cup | 1.0 |
| Tomato products, canned, paste | 2 tbsp | 1.0 |
| Tomato sauce for pasta, spaghetti/marinara, ready-to serve | ½ cup | 1.0 |
| Turkey, ground, cooked | 2 oz | 1.0 |
| Bread, mixed-grain (includes whole-grain, 7-grain) | 1 slice | 0.9 |
| Bread, pumpernickel | 1 slice | 0.9 |
| Bread, rye | 1 slice | 0.9 |
| Bread, white, commercially prepared (includes soft bread crumbs) | 1 slice | 0.9 |
| Bread, whole-wheat, commercially prepared | 1 slice | 0.9 |
| Brussels sprouts, cooked, boiled, | ½ cup | 0.9 |
| Chicken, broilers or fryers, breast, roasted | ½ breast | 0.9 |
| Food Item | Serving Size* | Iron (Mg) |
| Crackers, matzo, plain | 1 matzo | 0.9 |
| Fish, tuna, light canned in water, drained | 2 oz | 0.9 |
| Macaroni, cooked, enriched | ½ cup | 0.9 |
| Muffins, blueberry, commercially prepared | 1 muffin | 0.9 |
| Rolls, dinner, plain, commercially prepared | 1 roll | 0.9 |
| Spaghetti, cooked, enriched | ½ cup | 0.9 |
| Tomatoes, red, ripe, canned, stewed | ¼ cup | 0.9 |
| Tomato soup, canned, prepared with equal volume water | ½ cup | 0.9 |
| Turkey roast, boneless, light and dark meat, roasted | 1 oz light and
1 oz dark |
0.9 |
| Vegetables, mixed canned | ½ cup | 0.9 |
| Bread, wheat (includes wheat berry) | 1 slice | 0.8 |
| Chicken, broilers or fryers, dark meat, meat only, roasted | 2 oz | 0.8 |
| Fish, catfish, channel, cooked, breaded and fried | 2 oz | 0.8 |
| Fish, haddock, cooked | 2 oz | 0.8 |
| Frankfurter, chicken or beef | 1 frank | 0.8 |
| Potato salad, school-prepared | ½ cup | 0.8 |
| Raspberries, frozen, red, sweetened | ½ cup | 0.8 |
| Strawberries, frozen, sweetened, sliced | ½ cup | 0.8 |
| Sweet potato, cooked, baked | 1 medium | 0.8 |
| Spaghetti, whole-wheat, cooked | ½ cup | 0.7 |
Reference: Adapted from the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.