Highest Iron Foods

Essential iron-rich foods to prevent fatigue and support blood health.

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CONDITION PROTOCOL

Reverse Hair Loss: Iron, Zinc & D Protocol

1

Cereal (Cheerios, 1 cup dry)

28 g·101 Calories
38.9mg/100g
2

Clams (Steamed, 3 oz)

85 g·126 Calories
27.7mg/100g
3

Spirulina (Dried, 1 tsp)

3 g·8 Calories
26.7mg/100g
4

Matcha Powder (1 tsp)

2 g·6 Calories
17mg/100g
5

Corn Flakes Cereal (Dry, Fortified)

28 g·101 Calories
16.1mg/100g
6

Dark Chocolate (70-85% Cacao, 1 oz)

28 g·168 Calories
11.8mg/100g
7

Octopus (Cooked)

100 g·164 Calories
9.5mg/100g
8

Pumpkin Seeds (Hulled, Roasted, 1 oz)

28 g·163 Calories
8.8mg/100g
9

Natto (Fermented Soybeans)

100 g·212 Calories
8.6mg/100g
10

Tahini (1 tbsp)

15 g·89 Calories
8.3mg/100g
11

Seaweed (Nori)

2.5 g·7 Calories
8mg/100g
12

Steamed Mussels (3 oz)

85 g·146 Calories
7.9mg/100g
13

Hemp Seeds (Shelled, 1 tbsp)

10 g·57 Calories
7.9mg/100g
14

Hemp Hearts (Shelled Hemp Seeds, 1 tbsp)

10 g·57 Calories
7.9mg/100g
15

Chia Seeds (1 tbsp)

12 g·58 Calories
7mg/100g
16

Cacao Nibs (1 tbsp)

10 g·57 Calories
6.9mg/100g
17

Goji Berries, Dried (1 tbsp)

10 g·35 Calories
6.8mg/100g
18

Cashews (Raw, 1 oz)

28 g·157 Calories
6.7mg/100g
19

Pâté de Campagne (Country Pâté)

70 g·250 Calories
6.4mg/100g
20

Seaweed Snacks (Roasted with oil)

5 g·25 Calories
6mg/100g
21

Sunflower Seeds (Dried, 1 oz)

28 g·163 Calories
5.8mg/100g
22

Flax Seeds, Whole (1 tbsp)

10 g·53 Calories
5.7mg/100g
23

Flax Seeds, Ground (1 tbsp)

7 g·37 Calories
5.7mg/100g
24

Oysters (Raw)

100 g·81 Calories
5.7mg/100g
25

Beef Liver (Cooked)

100 g·179 Calories
5.5mg/100g
26

Tofu (Firm)

100 g·144 Calories
5.4mg/100g
27

Shiso (Perilla) Leaves, raw

100 g·78 Calories
5mg/100g
28

Pretzels (Hard, 1 oz)

28 g·109 Calories
4.6mg/100g
29

Seitan (Cooked, 85 g serving)

85 g·107 Calories
4.5mg/100g
30

Flour, Wheat (All-Purpose, Enriched, 1 cup)

125 g·455 Calories
4.4mg/100g
31

Protein Bar (High Protein)

60 g·215 Calories
4.2mg/100g
32

Venison (Cooked, 3 oz)

85 g·134 Calories
4mg/100g
33

Wheat Crackers (1 oz)

28 g·129 Calories
4mg/100g
34

Rolled Oats (Dry, 1 cup)

80 g·300 Calories
4mg/100g
35

Cashew Cheese (1 oz)

28 g·110 Calories
3.9mg/100g
36

Kale Chips (Baked or Roasted)

28 g·130 Calories
3.9mg/100g
37

Pistachios (1 oz)

28 g·161 Calories
3.9mg/100g
38

Macadamia Nuts

28 g·204 Calories
3.8mg/100g
39

Almonds, raw

100 g·579 Calories
3.7mg/100g
40

English Muffin, Whole Wheat (1 item)

58 g·130 Calories
3.6mg/100g
41

Bagel, whole wheat (1 medium)

95 g·235 Calories
3.5mg/100g
42

Beef Jerky

28 g·116 Calories
3.4mg/100g
43

Waffle (Whole Grain, 2 small/1 large)

70 g·180 Calories
3.4mg/100g
44

Saltine Crackers (5 items)

15 g·62 Calories
3.3mg/100g
45

Trail Mix (Regular, 1 cup)

146 g·693 Calories
3.3mg/100g
46

Lentils, Cooked, Boiled

198 g·230 Calories
3.3mg/100g
47

Plain Bagel (1 medium)

105 g·280 Calories
3.3mg/100g
48

Duck Breast (meat only, 3 oz)

85 g·119 Calories
3.2mg/100g
49

Tortilla (Flour, 1 medium)

45 g·140 Calories
3.2mg/100g
50

Bison Steak (Cooked, Lean)

85 g·124 Calories
3.2mg/100g

* Ranked by nutritional density per 100g.