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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 6.05 mg | 34% |
| 452 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 6.04 mg | 34% |
| 453 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 6.04 mg | 34% |
| 454 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 6.02 mg | 33% |
| 455 | Shallot, freeze-dried | Vegetables and Vegetable Products | 6.00 mg | 33% |
| 456 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 6.00 mg | 33% |
| 457 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 6.00 mg | 33% |
| 458 | Cereal, hot, oats, large flakes, whole-grain, dry, Cream Hill Estates | Breakfast cereals | 6.00 mg | 33% |
| 459 | Fish, cisco (lake herring, tullibee), native, smoked, dried | Finfish and Shellfish Products | 6.00 mg | 33% |
| 460 | Game meat, native, ringed seal, eyes, raw | Lamb, Veal and Game | 6.00 mg | 33% |
| 461 | Bar, milk and cereal | Baked Products | 5.99 mg | 33% |
| 462 | Cereal, ready to eat, Smart Bran Psyllium, Nature's Path | Breakfast cereals | 5.98 mg | 33% |
| 463 | Veal, liver, pan-fried | Lamb, Veal and Game | 5.98 mg | 33% |
| 464 | Chicken, broiler, heart, raw | Poultry Products | 5.96 mg | 33% |
| 465 | Cracker, rye, wafers, plain | Baked Products | 5.94 mg | 33% |
| 466 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 5.94 mg | 33% |
| 467 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 5.94 mg | 33% |
| 468 | Chicken, stewing, giblets, raw | Poultry Products | 5.93 mg | 33% |
| 469 | Turkey, all classes, giblets, raw | Poultry Products | 5.92 mg | 33% |
| 470 | Chicken, roasting, meat and skin, raw | Poultry Products | 5.91 mg | 33% |
| 471 | Goose, wild (Canada goose), native, breast, skinless, raw | Poultry Products | 5.91 mg | 33% |
| 472 | Dove (includes squab), cooked | Poultry Products | 5.91 mg | 33% |
| 473 | Lamb, mechanically separated, raw | Lamb, Veal and Game | 5.90 mg | 33% |
| 474 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 5.88 mg | 33% |
| 475 | Cereal, ready to eat, Multigrain, Nature's Path | Breakfast cereals | 5.88 mg | 33% |
| 476 | Chicken, broiler, giblets, raw | Poultry Products | 5.86 mg | 33% |
| 477 | Pork, heart, braised | Pork Products | 5.83 mg | 32% |
| 478 | Soy flour, full-fat, roasted | Legumes and Legume Products | 5.82 mg | 32% |
| 479 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 5.81 mg | 32% |
| 480 | Beef, kidney, simmered | Beef Products | 5.80 mg | 32% |
| 481 | Mollusks, oyster, eastern (blue point), farmed, raw | Finfish and Shellfish Products | 5.78 mg | 32% |
| 482 | Game meat, native, rabbit, wild, cooked | Lamb, Veal and Game | 5.75 mg | 32% |
| 483 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 5.74 mg | 32% |
| 484 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 5.73 mg | 32% |
| 485 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 5.71 mg | 32% |
| 486 | Goose, wild (Canada goose), native, leg, meat and skin, roasted | Poultry Products | 5.70 mg | 32% |
| 487 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 5.70 mg | 32% |
| 488 | Game meat, native, moose, kidney, raw | Lamb, Veal and Game | 5.70 mg | 32% |
| 489 | Lemonade with artificial sweetener, powder | Beverages | 5.70 mg | 32% |
| 490 | Beef, mechanically deboned, raw | Beef Products | 5.67 mg | 32% |
| 491 | Spices, garlic powder | Spices and Herbs | 5.65 mg | 31% |
| 492 | Game meat, native, caribou (reindeer), meat, cooked | Lamb, Veal and Game | 5.65 mg | 31% |
| 493 | Waffle, plain, frozen, ready-to-heat | Baked Products | 5.61 mg | 31% |
| 494 | Soybean, curd cheese | Legumes and Legume Products | 5.60 mg | 31% |
| 495 | Goose, wild (Canada goose), native, leg, meat and skin, fire roasted | Poultry Products | 5.58 mg | 31% |
| 496 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 5.58 mg | 31% |
| 497 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 5.57 mg | 31% |
| 498 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 5.54 mg | 31% |
| 499 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 5.53 mg | 31% |
| 500 | Lamb, heart, braised | Lamb, Veal and Game | 5.52 mg | 31% |
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