Foods high in iron per 100 g and per portion

147 foods on 17 Fit meet the EU criterion “source of iron”. The most per 100 g: pork liver, blood sausage and chicken livers (pan-fried).

Iron in food comes in two forms: heme iron in meat, liver, blood sausage and seafood, and non-heme iron in legumes, seeds, nuts, cocoa and leafy greens. This table ranks the foods that have a page on 17 Fit by milligrams per 100 g and shows how much a usual portion holds, since a spoonful of seeds and a plate of liver are very different amounts. Percentages are of the EU reference intake of 14 mg a day for an adult.

Updated: 21 October 2026

The top 10 per 100 g

1 Pork liver 23.3 mg 166% · high
2 Blood sausage 17.4 mg 124% · high
3 Chicken livers · Pan-fried 12.9 mg 92% · high
4 Dark chocolate 11.9 mg 85% · high
5 White beans · Dry 10.4 mg 75% · high
6 Octopus · Cooked 9.5 mg 68% · high
7 Chicken liver pâté 9.2 mg 66% · high
8 Tahini 8.9 mg 64% · high
9 Pumpkin seeds 8.8 mg 63% · high
10 Lemongrass 8.2 mg 58% · high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Pork liverTypical serving · 150 g	23.3 mg	166%	35 mg	134
2	Blood sausageTypical serving · 100 g	17.4 mg	124%	17.4 mg	313
3	Chicken livers · Pan-friedTypical serving · 100 g	12.9 mg	92%	12.9 mg	172
4	Dark chocolateTypical serving · 20 g	11.9 mg	85%	2.4 mg	598
5	White beans · DryTypical serving · 60 g	10.4 mg	75%	6.3 mg	333
6	Octopus · CookedTypical serving · 100 g	9.5 mg	68%	9.5 mg	156
7	Chicken liver pâté1 tbsp ≈ 15 g	9.2 mg	66%	1.4 mg	269
8	Tahini1 tbsp ≈ 15 g	8.9 mg	64%	1.3 mg	595
9	Pumpkin seedsTypical serving · 30 g	8.8 mg	63%	2.6 mg	559
10	LemongrassTypical serving · 10 g	8.2 mg	58%	0.82 mg	99
11	Hemp seeds1 tbsp ≈ 10 g	8 mg	57%	0.8 mg	553
12	Chia seeds1 tbsp ≈ 12 g	7.7 mg	55%	0.93 mg	486
13	Amaranth · RawTypical serving · 60 g	7.6 mg	54%	4.6 mg	369
14	Lentils · Red, dryTypical serving · 60 g	7.4 mg	53%	4.4 mg	358
15	TVP (textured vegetable protein) · DryTypical serving · 30 g	7.3 mg	52%	2.2 mg	366
16	Anchovies · SaltedTypical serving · 20 g	6.9 mg	49%	1.4 mg	128
17	Kidney beans · DryTypical serving · 60 g	6.7 mg	48%	4 mg	337
18	CashewsTypical serving · 30 g	6.7 mg	48%	2 mg	553
19	DillTypical serving · 10 g	6.6 mg	47%	0.66 mg	43
20	Beef liver · BraisedTypical serving · 100 g	6.5 mg	47%	6.5 mg	191
21	LiverwurstTypical serving · 30 g	6.4 mg	46%	1.9 mg	326
22	Calf’s liverTypical serving · 100 g	6.4 mg	46%	6.4 mg	86
23	Wild mushrooms · Dried mixTypical serving · 10 g	6.3 mg	45%	0.63 mg	257
24	ParsleyTypical serving · 10 g	6.2 mg	44%	0.62 mg	36
25	Chicken heartsTypical serving · 150 g	6 mg	43%	8.9 mg	153
26	Beef · BoiledTypical serving · 150 g	5.9 mg	42%	8.8 mg	240
27	Porcini · DriedTypical serving · 10 g	5.8 mg	42%	0.58 mg	270
28	Oysters1 piece ≈ 15 g	5.8 mg	41%	0.87 mg	59
29	Flaxseed1 tbsp ≈ 10 g	5.7 mg	41%	0.57 mg	534
30	Pine nutsTypical serving · 20 g	5.5 mg	40%	1.1 mg	673
31	Beef jerkyTypical serving · 30 g	5.4 mg	39%	1.6 mg	410
32	Sunflower seedsTypical serving · 30 g	5.3 mg	38%	1.6 mg	584
33	Vital wheat glutenTypical serving · 20 g	5.2 mg	37%	1 mg	370
34	Cashew butter1 tbsp ≈ 16 g	5 mg	36%	0.8 mg	587
35	Black beans · DryTypical serving · 60 g	5 mg	36%	3 mg	341
36	Rye flour · Dark1 tbsp ≈ 10 g	5 mg	36%	0.5 mg	325
37	Tofu · FriedTypical serving · 100 g	4.9 mg	35%	4.9 mg	270
38	Chickpea flour1 tbsp ≈ 10 g	4.9 mg	35%	0.49 mg	387
39	Duck breastTypical serving · 150 g	4.8 mg	34%	7.2 mg	222
40	Split peasTypical serving · 60 g	4.7 mg	34%	2.8 mg	364
41	Oats · Oat groatsTypical serving · 50 g	4.7 mg	34%	2.4 mg	389
42	Molasses1 tbsp ≈ 20 g	4.7 mg	34%	0.94 mg	290
43	HazelnutsTypical serving · 30 g	4.7 mg	34%	1.4 mg	628
44	Chocolate mousse1 piece ≈ 100 g	4.6 mg	33%	4.6 mg	150
45	PeanutsTypical serving · 30 g	4.6 mg	33%	1.4 mg	567
46	QuinoaTypical serving · 60 g	4.6 mg	33%	2.7 mg	368
47	HalvaTypical serving · 30 g	4.5 mg	32%	1.4 mg	469
48	QuailTypical serving · 150 g	4.5 mg	32%	6.8 mg	134
49	Spelt · RawTypical serving · 70 g	4.4 mg	32%	3.1 mg	344
50	Chocolate spread1 tbsp ≈ 20 g	4.4 mg	31%	0.88 mg	539
51	Chickpeas · DryTypical serving · 60 g	4.3 mg	31%	2.6 mg	378
52	Beef heartTypical serving · 150 g	4.3 mg	31%	6.5 mg	112
53	Sunflower seed butter1 tbsp ≈ 16 g	4.1 mg	29%	0.66 mg	617
54	Instant noodles1 pack ≈ 70 g	4.1 mg	29%	2.9 mg	440
55	Buckwheat flour1 tbsp ≈ 10 g	4.1 mg	29%	0.41 mg	335
56	Pistachios · Roasted and saltedTypical serving · 30 g	4 mg	29%	1.2 mg	569
57	Oat flour1 tbsp ≈ 10 g	4 mg	29%	0.4 mg	404
58	Mussels · CookedTypical serving · 150 g	4 mg	29%	6 mg	108
59	GranolaTypical serving · 50 g	4 mg	28%	2 mg	489
60	Duck eggs1 piece ≈ 70 g	3.9 mg	28%	2.7 mg	185

High per 100 g but eaten only a few grams at a time, so not ranked: cumin, turmeric, dried oregano, garam masala, spirulina.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: cornflakes, protein bars, sweetened cereal, nutritional yeast, bran flakes.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Lemongrass 8.2 mg 58%
2. Dill 6.6 mg 47%
3. Wild mushrooms · Dried mix 6.3 mg 45%
Fruit and berries
1. Tamarind 2.8 mg 20%
2. Dried apricots 2.7 mg 19%
3. Coconut 2.4 mg 17%
Grains, legumes and flour
1. White beans · Dry 10.4 mg 75%
2. Amaranth · Raw 7.6 mg 54%
3. Lentils · Red, dry 7.4 mg 53%
Bread and pastries
1. Whole wheat bread 2.5 mg 18%
2. Jamaican beef patty 2.2 mg 16%
3. Chapati 2.2 mg 16%
Meat and poultry
1. Pork liver 23.3 mg 166%
2. Blood sausage 17.4 mg 124%
3. Chicken livers · Pan-fried 12.9 mg 92%
Fish and seafood
1. Octopus · Cooked 9.5 mg 68%
2. Anchovies · Salted 6.9 mg 49%
3. Oysters 5.8 mg 41%
Dairy and eggs
1. Duck eggs 3.9 mg 28%
2. Quail eggs 3.6 mg 26%
3. Egg yolk 2.7 mg 20%
Nuts and seeds
1. Tahini 8.9 mg 64%
2. Pumpkin seeds 8.8 mg 63%
3. Hemp seeds 8 mg 57%
Oils, sauces and condiments
1. Tomato paste 3 mg 21%
2. Hummus 2.5 mg 18%
Sweets and desserts
1. Dark chocolate 11.9 mg 85%
2. Molasses 4.7 mg 34%
3. Chocolate mousse 4.6 mg 33%
Drinks
1. Prune juice 1.2 mg 8%
Dishes
1. Haggis 4.8 mg 34%
2. Curry · Shrimp 4.2 mg 30%
3. Falafel 3.4 mg 24%
Snacks, spices and more
1. TVP (textured vegetable protein) · Dry 7.3 mg 52%
2. Tofu · Fried 4.9 mg 35%
3. Coconut milk 3.3 mg 24%

How the list is made

Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 14 mg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).

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Foods high in iron per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🌾 Grains, legumes and flour

🍞 Bread and pastries

🥩 Meat and poultry

🐟 Fish and seafood

🧀 Dairy and eggs

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

Share this page

How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Grains, legumes and flour

Bread and pastries

Meat and poultry

Fish and seafood

Dairy and eggs

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more