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
Duck
224%
Cockles
205%
Chiton
193%
Clam
189%
Purslane
124%
Spinach
118%
Beet greens
117%
Amaranth leaves
108%
Asparagus
107%
Amaranth leaves
101%
Lettuce
95%
Chard
95%
Lemon grass (citronella)
83%
Seaweed
72%
Kale
69%
Dandelion greens
69%
Swamp cabbage
66%
Mushrooms
62%
Mushrooms
62%
Pak-choi
62%
Mustard grns
59%
Arugula
58%
Lettuce
57%
Romaine lettuce
57%
Yeast
56%
Mustard greens
56%
Potatoes
56%
New zealand spinach
55%
Fish
54%
Mustard spinach
50%
Peas
50%
Peas
49%
Wheat bran
49%
Fireweed
48%
Caviar
47%
Mustard grns
47%
Scallions
46%
Mulberries
43%
Protein
43%
Sesame flour
43%
Alfalfa seeds
42%
Chicken
41%
Emu
39%
Zucchini
38%
Sesame flr
37%
Nopales
37%
Duck
37%
Leeks
35%
Leeks
34%
Kale
34%
Yellow snap beans
34%
Brussel sprouts
33%
White beans
31%
Waxgourd
31%
Pumpkin
31%
Winged bns
31%
Mung bns
30%
Lentils
30%
Lettuce
29%
Lentils
29%
Sweet potato leaves
29%
Navy beans
29%
Lima beans
28%
Pumpkin seed
28%
Artichokes
27%
Waxgourd
27%
White beans
27%
Agave
26%
Sesame seeds
26%
Arrowhead
26%
Sesame meal
26%
Carrots
25%
Sesame seeds
25%
Anchovy
25%
Kidney beans
25%
Black-eyed peas
25%
Soybeans
24%
Jalapeno
23%
Portobella mushrooms
23%
Shrimp
23%
White mushrooms
23%
Yellow mustard
23%
Green tomatoes
22%
Anchovy
22%
Elderberries
22%
Lentils
22%
Lambs quarters
22%
Broccoli
21%
Radishes
21%
Teff
21%
Lemons
21%
Quail
21%
Limes
20%
Corn flr
20%
Ostrich
20%
Cabbage
19%
Cucumber
19%
Beets
19%
Green beans
19%
Bamboo shoots
19%
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.