1. Liver
Iron in 100g: 23mg
264% men’s RDA;
155% women’s RDA
2. Dark chocolate
Iron in 100g: 17mg
195% men’s RDA;
114% women’s RDA
3. Pumpkin seeds
Iron in 100g: 15mg
172% men’s RDA;
101% women’s RDA
4. Oysters
Iron in 100g: 9.2mg
106% men’s RDA;
62% women’s RDA
5. Cashew nuts
Iron in 100g: 6.1mg
70% men’s RDA;
41% women’s RDA
6. Beef
Iron in 100g: 3.8mg
43% men’s RDA;
26% women’s RDA
7. Lentils
Iron in 100g: 3.7mg
42% men’s RDA;
25% women’s RDA
8. Spinach
Iron in 100g: 3.6mg
41% men’s RDA;
24% women’s RDA
9. Tofu
Iron in 100g: 2.7mg
31% men’s RDA;
18% women’s RDA
10. Quinoa
Iron in 100g: 1.5mg
17% men’s RDA;
10% women’s RDA
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