Highest Iron Foods — Ranked by Processing Level
The top 20 highest iron foods from 1.98M products, ranked with processing scores. Find iron-rich options that are minimally processed.
Iron Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
Iron deficiency is the most common nutritional deficiency worldwide, affecting approximately 2 billion people. While iron supplements and fortified foods are widely available, the most bioavailable iron comes from whole food sources — particularly heme iron from animal products.
We analyzed 1.84 million food products with iron data from the USDA FoodData Central database. The results highlight both naturally iron-rich foods and iron-fortified products, along with their processing levels.
Top 20 Highest Iron Foods
Products ranked by iron content per 100g, with processing scores.
The Processing vs. Iron Balance
Iron in the food supply comes in two forms: naturally occurring and fortified. Naturally iron-rich foods — organ meats, shellfish, legumes, dark leafy greens, and seeds — provide iron at Level 1-2 processing. Many breakfast cereals and flour-based products are fortified with iron, sometimes achieving impressive iron numbers but with Level 3-4 processing.
Heme iron (from animal sources) has 15-35% absorption rates, while non-heme iron (from plants and fortification) has 2-20% absorption. This means the raw mg number doesn't tell the whole bioavailability story.
The data shows that traditional iron sources — liver, red meat, shellfish, lentils — remain the most efficient per-processing-level iron sources.
Top 5 Iron Products — Detailed View
Best Low-Processing Iron Options
These products combine high iron content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent iron.
Iron by Food Category
Average iron content and processing scores across food categories.
| Category | Avg Iron | Avg Processing | Products |
|---|---|---|---|
| Digestive & Fiber Supplements | 604.1mg | 3.1 | 56 |
| Herbal Supplements | 366.1mg | 2.6 | 35 |
| Seasoning Mixes, Salts, Marinades & Tenderizers | 87.4mg | 5.6 | 14,004 |
| Green Supplements | 66.7mg | 1.4 | 125 |
| Oriental, Mexican & Ethnic Sauces | 34.3mg | 6.1 | 9,461 |
| Fruit - Prepared/Processed | 33.0mg | 3.4 | 366 |
| Powdered Drinks | 30.6mg | 8.5 | 9,966 |
| Vegetables - Prepared/Processed (Shelf Stable) | 28.7mg | 3.8 | 57 |
| Other Meats | 28.0mg | 3.9 | 7,702 |
| Peppers | 26.0mg | 1.0 | 12 |
| Chocolate | 24.8mg | 8.9 | 37,800 |
| Other Condiments | 22.5mg | 2.7 | 908 |
| Fruit Prepared/Processed | 21.0mg | 3.4 | 1,424 |
| Baking Additives & Extracts | 19.5mg | 2.4 | 2,479 |
| Herbs & Spices | 18.7mg | 2.9 | 2,951 |
Daily Iron Recommendations
The RDA for iron is 8mg/day for adult men and post-menopausal women, and 18mg/day for pre-menopausal women. Pregnant women need 27mg/day. Vegetarians may need up to 1.8x more iron due to lower bioavailability of non-heme iron. Iron deficiency is particularly common in women of reproductive age, young children, and vegetarians.
Practical Tips
- 1Organ meats (liver) are the most iron-dense foods at Level 1 processing — 6-9mg per 100g with high bioavailability
- 2Pair plant-based iron sources with vitamin C (citrus, bell peppers) to increase non-heme iron absorption by 3-6x
- 3Fortified cereals can provide 100% DV of iron per serving but at Level 3-4 processing — check if whole food sources can meet needs first
- 4Tea and coffee inhibit iron absorption — avoid consuming them with iron-rich meals if iron status is a concern
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods are highest in iron?
Organ meats (liver at 6-9mg/100g), shellfish (clams, oysters), fortified cereals, legumes (lentils, chickpeas), and dark leafy greens are among the highest iron foods. Organ meats and shellfish provide the most bioavailable heme iron.
What is the difference between heme and non-heme iron?
Heme iron (from animal foods) is absorbed at 15-35% efficiency. Non-heme iron (from plants and fortified foods) is absorbed at 2-20%. Pairing non-heme iron with vitamin C significantly increases absorption.
How much iron do I need daily?
Adult men and post-menopausal women need 8mg/day. Pre-menopausal women need 18mg/day. Pregnant women need 27mg/day. Vegetarians may need up to 1.8x these amounts due to lower iron bioavailability from plant sources.
Related Food Guides
Learn more about how individual foods are classified.
More Nutrition Guides
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.