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16 Tasty Foods Rich In Iron

What foods are rich in iron? Turmeric, octopus, t-bone steak... View our interactive infographic to find out more.
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Iron Foods

Cumin seed / spices

Cumin seed
Iron per 100g:
66.36 mg
total
664% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
603% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
830% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
664% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
830% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
442% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
369% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
369% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
830% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
830% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Turmeric / spices, ground

Turmeric
Iron per 100g:
55 mg
total
550% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
500% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
688% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
550% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
688% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
367% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
306% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
306% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
688% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
688% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Chicken giblets / pan-fried

Chicken giblets
Iron per 100g:
12.88 mg
total
129% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
161% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
117% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
161% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
161% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
161% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
161% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
161% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
86% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
161% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
161% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Cuttlefish / cooked, moist heat

Cuttlefish
Iron per 100g:
10.84 mg
total
108% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
136% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
99% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
136% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
136% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
136% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
136% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
108% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
136% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
136% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
136% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Lamb liver / pan-fried

Lamb liver
Iron per 100g:
10.2 mg
total
102% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
127% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
127% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
127% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
127% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
127% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
102% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
127% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
68% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
127% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
127% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Octopus / cooked, moist heat

Octopus
Iron per 100g:
9.54 mg
total
95% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
119% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
87% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
119% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
119% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
119% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
119% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
53% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
119% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Pumkin seeds / roasted

Pumkin seeds
Iron per 100g:
8.07 mg
total
81% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
81% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Cashew nuts / raw

Cashew nuts
Iron per 100g:
6.68 mg
total
67% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
61% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
84% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
84% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
84% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Parsley / fresh

Parsley
Iron per 100g:
6.2 mg
total
62% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
56% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Hazelnuts

Hazelnuts
Iron per 100g:
4.7 mg
total
47% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
59% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
59% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
59% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Quail / cooked, total ediable

Quail
Iron per 100g:
4.43 mg
total
44% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Pistachio nuts / dry roasted

Pistachio nuts
Iron per 100g:
4.03 mg
total
40% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Beef t-bone steak / lean only, 1/8" fat, grilled

Beef t-bone steak
Iron per 100g:
3.57 mg
total
36% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Lentils / mature seeds, boiled

Lentils
Iron per 100g:
3.33 mg
total
33% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
30% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Basil / fresh

Basil
Iron per 100g:
3.17 mg
total
32% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
Iron Foods

Chicken neck / meat only, fried

Chicken neck
Iron per 100g:
2.98 mg
total
30% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
27% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
/
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

Choose gender:

Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs