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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Rosemary, fresh | Spices and Herbs | 6.65 mg | 37% |
| 452 | Game meat, bear, raw | Lamb, Veal, and Game Products | 6.65 mg | 37% |
| 453 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 6.64 mg | 37% |
| 454 | Snacks, CLIF BAR, mixed flavors | Snacks | 6.62 mg | 37% |
| 455 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 6.62 mg | 37% |
| 456 | Lamb, New Zealand, imported, kidney, raw | Lamb, Veal, and Game Products | 6.60 mg | 37% |
| 457 | Dill weed, fresh | Spices and Herbs | 6.59 mg | 37% |
| 458 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 6.59 mg | 37% |
| 459 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 6.54 mg | 36% |
| 460 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 6.53 mg | 36% |
| 461 | Lentils, raw | Legumes and Legume Products | 6.51 mg | 36% |
| 462 | Chicken, stewing, giblets, cooked, simmered | Poultry Products | 6.44 mg | 36% |
| 463 | Cookies, molasses | Baked Products | 6.43 mg | 36% |
| 464 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 6.43 mg | 36% |
| 465 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 6.43 mg | 36% |
| 466 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 6.43 mg | 36% |
| 467 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 6.40 mg | 36% |
| 468 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 6.40 mg | 36% |
| 469 | Lamb, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 6.40 mg | 36% |
| 470 | Cookies, gingersnaps | Baked Products | 6.40 mg | 36% |
| 471 | Liver sausage, liverwurst, pork | Sausages and Luncheon Meats | 6.40 mg | 36% |
| 472 | Blood sausage | Sausages and Luncheon Meats | 6.40 mg | 36% |
| 473 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 6.40 mg | 36% |
| 474 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 6.38 mg | 35% |
| 475 | Beef, variety meats and by-products, heart, cooked, simmered | Beef Products | 6.38 mg | 35% |
| 476 | Soy flour, full-fat, raw | Legumes and Legume Products | 6.37 mg | 35% |
| 477 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 6.36 mg | 35% |
| 478 | Snacks, crisped rice bar, almond | Snacks | 6.35 mg | 35% |
| 479 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 6.35 mg | 35% |
| 480 | Chocolate, dark, 60-69% cacao solids | Sweets | 6.32 mg | 35% |
| 481 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 6.31 mg | 35% |
| 482 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 6.30 mg | 35% |
| 483 | Snacks, crisped rice bar, chocolate chip | Snacks | 6.30 mg | 35% |
| 484 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 6.28 mg | 35% |
| 485 | Gravy, instant beef, dry | Soups, Sauces, and Gravies | 6.27 mg | 35% |
| 486 | Wheat germ, crude | Cereal Grains and Pasta | 6.26 mg | 35% |
| 487 | Chicken, capons, giblets, raw | Poultry Products | 6.25 mg | 35% |
| 488 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 6.21 mg | 34% |
| 489 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 6.20 mg | 34% |
| 490 | Parsley, fresh | Vegetables and Vegetable Products | 6.20 mg | 34% |
| 491 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 6.19 mg | 34% |
| 492 | Game meat, caribou, cooked, roasted | Lamb, Veal, and Game Products | 6.17 mg | 34% |
| 493 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 6.17 mg | 34% |
| 494 | Pepeao, dried | Vegetables and Vegetable Products | 6.14 mg | 34% |
| 495 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 6.14 mg | 34% |
| 496 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 6.11 mg | 34% |
| 497 | Bear, polar, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 6.10 mg | 34% |
| 498 | Chicken, roasting, giblets, cooked, simmered | Poultry Products | 6.09 mg | 34% |
| 499 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 6.07 mg | 34% |
| 500 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 6.07 mg | 34% |
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