1. Liver
![Liver © iStock Liver © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000009281964_Large_C-1454a07.jpg?webp=1&w=1200)
Iron in 100g: 23mg
264% men’s RDA;
155% women’s RDA
2. Dark chocolate
![Chocolate © iStock Chocolate © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000010742198_Large_C-3690cae.jpg?webp=1&w=1200)
Iron in 100g: 17mg
195% men’s RDA;
114% women’s RDA
3. Pumpkin seeds
![Pumpkin seeds © iStock Pumpkin seeds © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000014571240_Large_C-d910b53.jpg?webp=1&w=1200)
Iron in 100g: 15mg
172% men’s RDA;
101% women’s RDA
4. Oysters
![Oysters © iStock Oysters © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000055954198_Large_C-c85d694.jpg?webp=1&w=1200)
Iron in 100g: 9.2mg
106% men’s RDA;
62% women’s RDA
5. Cashew nuts
![Cashew nuts © iStock Cashew nuts © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000006290659_Large_C-1ad0ac7.jpg?webp=1&w=1200)
Iron in 100g: 6.1mg
70% men’s RDA;
41% women’s RDA
6. Beef
![Beef © iStock Beef © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000014887249_Large_C-0ef5eb7.jpg?webp=1&w=1200)
Iron in 100g: 3.8mg
43% men’s RDA;
26% women’s RDA
7. Lentils
![Lentils © iStock Lentils © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000011225143_Large_C-fb7ed57.jpg?webp=1&w=1200)
Iron in 100g: 3.7mg
42% men’s RDA;
25% women’s RDA
8. Spinach
![Spinach Spinach © Getty Images](https://c02.purpledshub.com/uploads/sites/41/2015/12/GettyImages-758530007-d583399.jpg?webp=1&w=1200)
Iron in 100g: 3.6mg
41% men’s RDA;
24% women’s RDA
9. Tofu
![Tofu © iStock Tofu © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000012704422_Large-028b1ed.jpg?webp=1&w=1200)
Iron in 100g: 2.7mg
31% men’s RDA;
18% women’s RDA
10. Quinoa
![Quinoa © iStock Quinoa © iStock](https://c02.purpledshub.com/uploads/sites/41/2018/07/iStock_000012306408_Large_C-fbb46a6.jpg?webp=1&w=1200)
Iron in 100g: 1.5mg
17% men’s RDA;
10% women’s RDA
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