Foods high in Iron

Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.

Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.

FDA daily value: 18 mg

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Showing 1–50 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
1	Spices, thyme, dried	Spices and Herbs	123.60 mg	687%	USDA_SR
2	Spices, thyme, dried	Spices and Herbs	123.60 mg	687%	CNF
3	Spices, parsley, dried	Spices and Herbs	97.86 mg	544%	CNF
4	Spices, basil, dried	Spices and Herbs	89.80 mg	499%	USDA_SR
5	Spices, basil, dried	Spices and Herbs	89.80 mg	499%	CNF
6	Spearmint, dried	Spices and Herbs	87.47 mg	486%	USDA_SR
7	Spices, spearmint, dried	Spices and Herbs	87.47 mg	486%	CNF
8	Spices, marjoram, dried	Spices and Herbs	82.71 mg	460%	USDA_SR
9	Spices, marjoram, dried	Spices and Herbs	82.71 mg	460%	CNF
10	Whale, beluga, meat, dried (Alaska Native)	American Indian/Alaska Native Foods	72.35 mg	402%	USDA_SR
11	Game meat, native, narwhal, meat, dried	Lamb, Veal and Game	70.00 mg	389%	CNF
12	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	Breakfast Cereals	67.67 mg	376%	USDA_SR
13	Babyfood, cereal, oatmeal, with honey, dry	Baby Foods	67.23 mg	374%	USDA_SR
14	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	66.38 mg	369%	USDA_SR
15	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	66.38 mg	369%	CNF
16	Spices, cumin seed	Spices and Herbs	66.36 mg	369%	USDA_SR
17	Spices, cumin seed	Spices and Herbs	66.36 mg	369%	CNF
18	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	64.10 mg	356%	USDA_SR
19	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	Baby Foods	64.03 mg	356%	USDA_SR
20	Game meat, native, moose, blood, raw	Lamb, Veal and Game	62.00 mg	344%	CNF
21	Game meat, native, beluga, meat, dried	Lamb, Veal and Game	57.00 mg	317%	CNF
22	Spices, turmeric, ground	Spices and Herbs	55.00 mg	306%	USDA_SR
23	Spices, turmeric, ground	Spices and Herbs	55.00 mg	306%	CNF
24	Parsley, freeze-dried	Vegetables and Vegetable Products	53.90 mg	299%	USDA_SR
25	Parsley, freeze-dried	Vegetables and Vegetable Products	53.90 mg	299%	CNF
26	Babyfood, cereal, rice, dry fortified	Baby Foods	53.01 mg	294%	USDA_SR
27	Sausage, ham, pre cooked	Sausages and Luncheon meats	51.00 mg	283%	CNF
28	Seal, bearded (Oogruk), meat, dried (Alaska Native)	American Indian/Alaska Native Foods	49.60 mg	276%	USDA_SR
29	Game meat, native, bearded seal, (oogruk), air-dried	Lamb, Veal and Game	49.60 mg	276%	CNF
30	Cereals, QUAKER, Quick Oats with Iron, Dry	Breakfast Cereals	49.45 mg	275%	USDA_SR
31	Goose, wild (Canada goose), native, liver, roasted	Poultry Products	49.18 mg	273%	CNF
32	Game meat, native, ringed seal, liver, raw	Lamb, Veal and Game	49.00 mg	272%	CNF
33	Spices, dill weed, dried	Spices and Herbs	48.78 mg	271%	USDA_SR
34	Spices, dill weed, dried	Spices and Herbs	48.78 mg	271%	CNF
35	Babyfood, cereal, barley, dry fortified	Baby Foods	48.21 mg	268%	USDA_SR
36	Babyfood, cereal, brown rice, dry, instant	Baby Foods	47.60 mg	264%	USDA_SR
37	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	47.53 mg	264%	USDA_SR
38	Babyfood, cereal, rice, with bananas, dry	Baby Foods	47.50 mg	264%	USDA_SR
39	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	47.50 mg	264%	USDA_SR
40	Babyfood, cereal, mixed, with bananas, dry	Baby Foods	47.50 mg	264%	USDA_SR
41	Goose, wild (Canada goose), native, lungs, roasted	Poultry Products	46.30 mg	257%	CNF
42	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	45.00 mg	250%	USDA_SR
43	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	45.00 mg	250%	USDA_SR
44	Spices, celery seed	Spices and Herbs	44.90 mg	249%	USDA_SR
45	Spices, celery seed	Spices and Herbs	44.90 mg	249%	CNF
46	Beef, variety meats and by-products, spleen, raw	Beef Products	44.55 mg	247%	USDA_SR
47	Beef, spleen, raw	Beef Products	44.55 mg	247%	CNF
48	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	44.11 mg	245%	CNF
49	Spices, bay leaf	Spices and Herbs	43.00 mg	239%	USDA_SR
50	Walrus, meat, dried (Alaska Native)	American Indian/Alaska Native Foods	43.00 mg	239%	USDA_SR

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Foods high in Iron

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