Abridged List Ordered by Nutrient Content in Household Measure - Iron, Fe(mg)

Oct 12, 2026

Upload by Jasmine

Abridged nutrient reference list ranking household-measure food items by iron content (Fe, mg) using the USDA National Nutrient Database for Standard Reference Legacy (2018). Entries provide food descriptions, a household measure (cups, tbsp, oz, scoops, crust, serving, link), and the corresponding iron amount per measure. The table enables quick comparison of iron density across grains, beans, seeds, nuts, seafood, meats, and selected prepared foods for dietary selection.

LanguageEnglish

CategoryForms

FormatPDF

Pages25

Reading Time9 min

AccessFree to download

Nutrient source and definition

Iron nutrient (Fe, mg)

Ranked food list by household measure

Cereals and grain-based foods

Beans, soy, and legumes

Seeds and nuts

Mollusks and seafood

Meats, poultry, and sausages

Fruits, vegetables, and dairy-adjacent items

Abridged List Ordered by Nutrient Content in Household Measure Source: USDA National Nutrient Database for Standard Reference Legacy (2018) Nutrients: Iron, Fe(mg) | Description | Measure | Iron, Fe(mg)Per Measure | | --- | --- | --- | | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | 1.0 cups (1 NLEA serving) | 16.24 | | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | 1.0 cups (1 NLEA serving) | 16.2 | | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | 1.0 cups (1 NLEA serving) | 16.18 | | Cereals, MALT-O-MEAL, chocolate, dry | 3.0 tbsp (1 NLEA serving) | 15.01 | | Beans, pink, mature seeds, raw | 1.0 cups | 14.22 | | Cereals, CREAM OF RICE, dry | 0.25 cups (1 NLEA serving) | 12.8 | | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | 1.0 cups | 11.95 | | Beans, adzuki, mature seeds, raw | 1.0 cups | 9.81 | | Beans, black, mature seeds, raw | 1.0 cups | 9.74 | | Corn flour, yellow, masa, enriched | 1.0 cups | 9.69 | | Cereals, CREAM OF RICE, cooked with water, with salt | 1.0 cups | 9.66 | | Seeds, pumpkin and squash seed kernels, roasted, with | 1.0 cups | 9.52 | | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | 0.75 cups (1 NLEA serving) | 9.39 | | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | 0.75 cups (1 NLEA serving) | 9.18 | | Seeds, sunflower seed kernels, toasted, without salt | 1.0 cups | 9.13 | | Soybeans, green, raw | 1.0 cups | 9.09 | | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | 1.0 cups | 8.41 | | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | 0.75 cups (1 NLEA serving) | 8.4 | | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | 0.75 cups (1 NLEA serving) | 8.36 | | Mollusks, oyster, eastern, wild, cooked, moist heat | 3.0 oz | 7.83 | | Pie Crust, Cookie-type, Chocolate, Ready Crust | 1.0 crust | 7.83 | | Apricots, dehydrated (low-moisture), sulfured, uncooked | 1.0 cups | 7.51 | | Blueberries, wild, canned, heavy syrup, drained | 1.0 cups | 7.02 | | Cornmeal, white, self-rising, degermed, enriched | 1.0 cups | 6.53 | | Mollusks, oyster, eastern, wild, cooked, dry heat | 3.0 oz | 6.09 | | Wheat flour, white, bread, enriched | 1.0 cups | 6.04 | | Mollusks, mussel, blue, raw | 1.0 cups | 5.92 | | Mollusks, oyster, eastern, cooked, breaded and fried | 3.0 oz | 5.91 | | Wheat flour, white, all-purpose, enriched, calcium- | 1.0 cups | 5.8 | | --- | --- | --- | | Seeds, sunflower seed kernels, oil roasted, without salt | 1.0 cups | 5.78 | | Peaches, dehydrated (low-moisture), sulfured, stewed | 1.0 cups | 5.47 | | Nuts, hazelnuts or filberts | 1.0 cups, chopped | 5.41 | | Beverages, Protein powder soy based | 1.0 scoop | 5.4 | | Sausage, turkey, hot, smoked | 2.0 oz | 5.38 | | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | 1.0 cups | 5.3 | | Beans, black turtle, mature seeds, cooked, boiled, without | 1.0 cups | 5.27 | | Teff, cooked | 1.0 cups | 5.17 | | Nuts, almonds, dry roasted, without salt added | 1.0 cups whole kernels | 5.15 | | Pie crust, deep dish, frozen, unbaked, made with enriched flour | 1.0 pie crust (average weight) | 5.08 | | Pie crust, deep dish, frozen, baked, made with enriched flour | 1.0 pie crust (average weight) | 4.99 | | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | 1.0 cups | 4.95 | | Mollusks, oyster, eastern, farmed, raw | 3.0 oz | 4.91 | | Liverwurst spread | 0.25 cups | 4.87 | | Nuts, butternuts, dried | 1.0 cups | 4.82 | | Cereals ready-to-eat, granola, homemade | 1.0 cups | 4.82 | | Chicken, gizzard, all classes, cooked, simmered | 1.0 cups chopped or dice | 4.63 | | Beans, black turtle, mature seeds, canned | 1.0 cups | 4.56 | | Mollusks, octopus, common, raw | 3.0 oz | 4.5 | | Soybeans, green, cooked, boiled, drained, without salt | 1.0 cups | 4.5 | | Corn grain, white | 1.0 cups | 4.5 | | Tomato products, canned, puree, with salt added | 1.0 cups | 4.45 | | Tomato p

FAQs

What dataset does the iron list come from?

It uses the USDA National Nutrient Database for Standard Reference Legacy (2018).

How is iron presented in the table?

Iron is given as Fe(mg) per specified household measure for each food item.

What do the measure values (cups, oz, tbsp, scoops) represent?

They represent the household serving amount used to calculate the listed iron amount per measure.

Oct 12, 2026

Upload by Jasmine