Foods high in iron
This list shows the 40 foods with the highest iron content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by iron per 100 g
| # | Food | iron | % NRV | kcal |
|---|---|---|---|---|
| 1 | Cocoa mass | 19.9 mg | 142 % | 672 |
| 2 | Veal stomach/pluck, boiled | 14.3 mg | 102 % | 156 |
| 3 | Dark chocolate | 11.5 mg | 82 % | 563 |
| 4 | Chocolate | 10.6 mg | 75 % | 520 |
| 5 | Chocolate decorations | 10.6 mg | 75 % | 520 |
| 6 | Sesame seed | 10 mg | 71 % | 565 |
| 7 | Veal stomach/pluck, raw | 10 mg | 71 % | 134 |
| 8 | Truffle pralines | 9.4 mg | 67 % | 542 |
| 9 | Treacle/molasses, dark | 9.36 mg | 67 % | 229 |
| 10 | Common mussel raw | 8.49 mg | 61 % | 60 |
| 11 | Chocolate meringue | 8.41 mg | 60 % | 406 |
| 12 | Lentil flour | 8.03 mg | 57 % | 312 |
| 13 | Partridge meat, raw | 8 mg | 57 % | 248 |
| 14 | Chia seeds | 7.58 mg | 54 % | 479 |
| 15 | Amaranth raw | 7.08 mg | 51 % | 377 |
| 16 | Pistachios | 6.86 mg | 49 % | 599 |
| 17 | Onion powder | 6.81 mg | 49 % | 334 |
| 18 | Miso/soya bean paste | 6.8 mg | 49 % | 174 |
| 19 | Flaxseeds | 6.75 mg | 48 % | 470 |
| 20 | Linseed/flax seed, ground | 6.75 mg | 48 % | 468 |
| 21 | Cashew nut | 6.41 mg | 46 % | 618 |
| 22 | Brownies | 6.4 mg | 46 % | 489 |
| 23 | Chicken egg yolk, raw | 6.24 mg | 45 % | 345 |
| 24 | Chickpea flour | 5.9 mg | 42 % | 322 |
| 25 | Sunflower seeds | 5.72 mg | 41 % | 564 |
| 26 | Spit cake tips | 5.7 mg | 41 % | 488 |
| 27 | Barley flakes | 5.64 mg | 40 % | 332 |
| 28 | Barley whole grain, raw | 5.64 mg | 40 % | 332 |
| 29 | Presswurst brawn | 5.58 mg | 40 % | 203 |
| 30 | Black truffle (Perigord black truffle) dried, boiled | 5.58 mg | 40 % | 128 |
| 31 | Pralines with brandy filling | 5.48 mg | 39 % | 460 |
| 32 | Oat whole grain, raw | 5.16 mg | 37 % | 343 |
| 33 | Common cuttlefish grilled | 5.15 mg | 37 % | 107 |
| 34 | Sesame brittle | 5.14 mg | 37 % | 465 |
| 35 | Milk chocolate | 5.13 mg | 37 % | 532 |
| 36 | Pralines with brandy-cherry filling | 5.11 mg | 37 % | 426 |
| 37 | Cashew butter (100 % pure) | 5.03 mg | 36 % | 623 |
| 38 | Black truffle (Perigord black truffle) stewed | 4.93 mg | 35 % | 103 |
| 39 | Horse meat, raw | 4.9 mg | 35 % | 108 |
| 40 | Pumpkin seed | 4.89 mg | 35 % | 588 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most iron?
According to the BLS 4.0, Cocoa mass leads with 19.9 mg per 100 grams, followed by Veal stomach/pluck, boiled (14.3 mg) and Dark chocolate (11.5 mg).
How much iron per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 14 mg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
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