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The Very Highest Iron Foods On The Planet

Most sites will give you high iron foods based on some arbitrary serving size.  Here at Kale.World, we normalize all nutrition values based on a per calorie basis to ensure you get the best bang for your buck.  The following table is just a small subset of our data showcasing some the easier, more common foods.  Each row represents a 200 Calorie portion.  Anything above 10% can be considered a high source of iron.  Anything above 20% can be considered a very high source of iron. 

The Goose liver is better than it sounds.  It can often be found as an ingredient in Patte, a delicious spread that goes on top of bread. 

Food% DRI Iron
Duck224%
Cockles205%
Chiton193%
Clam189%
Purslane124%
Spinach118%
Beet greens117%
Amaranth leaves108%
Asparagus107%
Amaranth leaves101%
Lettuce95%
Chard95%
Lemon grass (citronella)83%
Seaweed72%
Kale69%
Dandelion greens69%
Swamp cabbage66%
Mushrooms62%
Mushrooms62%
Pak-choi62%
Mustard grns59%
Arugula58%
Romaine lettuce57%
Yeast56%
Mustard greens56%
Potatoes56%
New zealand spinach55%
Fish54%
Mustard spinach50%
Peas50%
Peas49%
Wheat bran49%
Fireweed48%
Caviar47%
Mustard grns47%
Scallions46%
Mulberries43%
Protein43%
Alfalfa seeds42%
Chicken41%
Emu39%
Zucchini38%
Nopales37%
Duck37%
Leeks35%
Leeks34%
Kale34%
Yellow snap beans34%
Brussel sprouts33%
White beans31%
Waxgourd31%
Pumpkin31%
Winged bns31%
Mung bns30%
Lentils30%
Lentils29%
Sweet potato leaves29%
Navy beans29%
Lima beans28%
Pumpkin seed28%
Artichokes27%
Waxgourd27%
White beans27%
Agave26%
Arrowhead26%
Carrots25%
Anchovy25%
Kidney beans25%
Black-eyed peas25%
Soybeans24%
Jalapeno23%
Portobella mushrooms23%
Shrimp23%
White mushrooms23%
Yellow mustard23%
Green tomatoes22%
Anchovy22%
Elderberries22%
Lentils22%
Lambs quarters22%
Broccoli21%
Radishes21%
Teff21%
Lemons21%
Quail21%
Limes20%
Corn flr20%
Ostrich20%
Cabbage19%
Cucumber19%
Beets19%
Green beans19%
Bamboo shoots19%
Tomato sauce18%
Watercress18%
Cranberries18%
Peas18%
Sweet potato leaves18%
Chickpeas 18%
Fava beans18%

Keep in mind, this list is just a starting point.  There are many different types of liver, many of which are very very high in iron. 

Each one of these foods has many variations and iron count can vary depending on how the product was prepared.  For example, natural rice has 16% iron, but here in the west, most of that iron gets stripped when the hull is removed, and those may be a lot lower in iron.

Be especially wary of packaged foods.  Cocoa for instance, can be vastly diluted when placed within a packaged food because so much sugar is added.  This can bring the average nutrient density down considerably for a given number of calories.

And, if you really want to push the envelop, try our Nutrient based Recipe Finder

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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