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 451–500 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
451	Spices, cloves, ground	Spices and Herbs	11.83 mg	66%	CNF
452	Formulated bar, POWER BAR, chocolate	Snacks	11.70 mg	65%	USDA_SR
453	Goose, wild (Canada goose), native, meat only, boiled	Poultry Products	11.68 mg	65%	CNF
454	Cereal, ready to eat, All Bran Original, Kellogg's	Breakfast cereals	11.65 mg	65%	CNF
455	Chicken, liver, all classes, cooked, simmered	Poultry Products	11.63 mg	65%	USDA_SR
456	Chicken, broiler, liver, simmered	Poultry Products	11.63 mg	65%	CNF
457	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	11.60 mg	64%	USDA_SR
458	Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk	Babyfoods	11.51 mg	64%	CNF
459	Game meat, native, caribou (reindeer), meat, dried	Lamb, Veal and Game	11.50 mg	64%	CNF
460	Sea lion, Steller, meat (Alaska Native)	American Indian/Alaska Native Foods	11.48 mg	64%	USDA_SR
461	Game meat, native, sea lion, stellar, meat, raw	Lamb, Veal and Game	11.48 mg	64%	CNF
462	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Breakfast Cereals	11.30 mg	63%	USDA_SR
463	Babyfood, cereal, mixed, with honey, prepared with whole milk	Baby Foods	11.27 mg	63%	USDA_SR
464	Leavening agents, baking powder, double-acting, straight phosphate	Baked Products	11.27 mg	63%	USDA_SR
465	Leavening agent, baking powder, double acting, phosphate	Baked Products	11.27 mg	63%	CNF
466	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	11.22 mg	62%	CNF
467	Braunschweiger (a liver sausage), pork	Sausages and Luncheon Meats	11.20 mg	62%	USDA_SR
468	Sausage, Braunschweiger (liver sausage with bacon), pork	Sausages and Luncheon meats	11.20 mg	62%	CNF
469	Candied foods, ginger root, crystallized	Sweets	11.19 mg	62%	CNF
470	Seeds, hemp seeds, hulled	Nuts and Seeds	11.16 mg	62%	CNF
471	Beans, white, flour	Legumes and Legume Products	11.15 mg	62%	CNF
472	Babyfood, cereal, oat, prepared with formula or breast milk	Babyfoods	11.11 mg	62%	CNF
473	Spices, saffron	Spices and Herbs	11.10 mg	62%	USDA_SR
474	Spices, saffron	Spices and Herbs	11.10 mg	62%	CNF
475	Babyfood, cereal, oatmeal, with honey, prepared with whole milk	Baby Foods	11.09 mg	62%	USDA_SR
476	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	11.02 mg	61%	USDA_SR
477	Leavening agent, baking powder, double acting, sodium, aluminium sulfate	Baked Products	11.02 mg	61%	CNF
478	Caribou, shoulder meat, dried (Alaska Native)	American Indian/Alaska Native Foods	11.00 mg	61%	USDA_SR
479	Caribou, rump meat, half dried (Alaska Native)	American Indian/Alaska Native Foods	11.00 mg	61%	USDA_SR
480	Game meat, native, ringed seal, pup, raw	Lamb, Veal and Game	11.00 mg	61%	CNF
481	Game meat, native, muskrat, raw	Lamb, Veal and Game	11.00 mg	61%	CNF
482	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	10.96 mg	61%	CNF
483	Peppers, ancho, dried	Vegetables and Vegetable Products	10.93 mg	61%	USDA_SR
484	Pepper, ancho, dried	Vegetables and Vegetable Products	10.93 mg	61%	CNF
485	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	10.93 mg	61%	CNF
486	Snack, BALANCE, original bar	Snacks	10.90 mg	61%	USDA_SR
487	Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water	Babyfoods	10.89 mg	60%	CNF
488	Mothbeans, mature seeds, raw	Legumes and Legume Products	10.85 mg	60%	USDA_SR
489	Moth beans, raw	Legumes and Legume Products	10.85 mg	60%	CNF
490	Mollusks, cuttlefish, mixed species, cooked, moist heat	Finfish and Shellfish Products	10.84 mg	60%	USDA_SR
491	Mollusks, cuttlefish, mixed spsecies, boiled or steamed	Finfish and Shellfish Products	10.84 mg	60%	CNF
492	Liver cheese, pork	Sausages and Luncheon Meats	10.83 mg	60%	USDA_SR
493	Babyfood, cereal, rice, with honey, prepared with whole milk	Baby Foods	10.81 mg	60%	USDA_SR
494	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	10.78 mg	60%	USDA_SR
495	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	10.78 mg	60%	USDA_SR
496	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	10.78 mg	60%	CNF
497	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	10.78 mg	60%	CNF
498	Game meat, bear, cooked, simmered	Lamb, Veal, and Game Products	10.73 mg	60%	USDA_SR
499	Babyfood, cereal, barley, with milk powder, prepared with water	Babyfoods	10.73 mg	60%	CNF
500	Game meat, native, bear, simmered	Lamb, Veal and Game	10.73 mg	60%	CNF

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Foods high in Iron

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