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 501–550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 10.73 mg | 60% | CNF |
| 502 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 10.70 mg | 59% | USDA_SR |
| 503 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 10.65 mg | 59% | CNF |
| 504 | Wheat bran, crude | Cereal Grains and Pasta | 10.57 mg | 59% | USDA_SR |
| 505 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 10.57 mg | 59% | CNF |
| 506 | Oscar Mayer, Braunschweiger Liver Sausage (sliced) | Sausages and Luncheon Meats | 10.51 mg | 58% | USDA_SR |
| 507 | Instant breakfast, powder | Beverages | 10.50 mg | 58% | CNF |
| 508 | Beans, white, mature seeds, raw | Legumes and Legume Products | 10.44 mg | 58% | USDA_SR |
| 509 | Beans, white, raw | Legumes and Legume Products | 10.44 mg | 58% | CNF |
| 510 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 10.43 mg | 58% | USDA_SR |
| 511 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 10.40 mg | 58% | USDA_SR |
| 512 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 10.40 mg | 58% | CNF |
| 513 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 10.40 mg | 58% | CNF |
| 514 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 10.36 mg | 58% | USDA_SR |
| 515 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 10.32 mg | 57% | USDA_SR |
| 516 | Chicken, broiler, giblets, flour coated, fried | Poultry Products | 10.32 mg | 57% | CNF |
| 517 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 10.30 mg | 57% | CNF |
| 518 | SCHIFF,TIGER'S MILK BAR | Sweets | 10.28 mg | 57% | USDA_SR |
| 519 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 10.20 mg | 57% | USDA_SR |
| 520 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 10.20 mg | 57% | USDA_SR |
| 521 | Lamb, liver, pan-fried | Lamb, Veal and Game | 10.20 mg | 57% | CNF |
| 522 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 10.13 mg | 56% | USDA_SR |
| 523 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 10.13 mg | 56% | USDA_SR |
| 524 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 10.07 mg | 56% | USDA_SR |
| 525 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 10.06 mg | 56% | USDA_SR |
| 526 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 10.06 mg | 56% | CNF |
| 527 | Game meat, beaver, cooked, roasted | Lamb, Veal, and Game Products | 10.00 mg | 56% | USDA_SR |
| 528 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 10.00 mg | 56% | USDA_SR |
| 529 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 10.00 mg | 56% | CNF |
| 530 | Game meat, native, beaver, roasted | Lamb, Veal and Game | 10.00 mg | 56% | CNF |
| 531 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 9.95 mg | 55% | USDA_SR |
| 532 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 9.95 mg | 55% | CNF |
| 533 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 9.83 mg | 55% | USDA_SR |
| 534 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 9.83 mg | 55% | CNF |
| 535 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 9.82 mg | 55% | USDA_SR |
| 536 | Goose, wild (Canada goose), native, meat only, roasted | Poultry Products | 9.81 mg | 55% | CNF |
| 537 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 9.80 mg | 54% | USDA_SR |
| 538 | Duck, wild, native, cooked | Poultry Products | 9.80 mg | 54% | CNF |
| 539 | Lentils, flour | Legumes and Legume Products | 9.79 mg | 54% | CNF |
| 540 | Spices, poppy seed | Spices and Herbs | 9.76 mg | 54% | USDA_SR |
| 541 | Spices, poppy seed | Spices and Herbs | 9.76 mg | 54% | CNF |
| 542 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 9.73 mg | 54% | USDA_SR |
| 543 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 9.73 mg | 54% | USDA_SR |
| 544 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 9.73 mg | 54% | CNF |
| 545 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 9.73 mg | 54% | CNF |
| 546 | Spices, pepper, black | Spices and Herbs | 9.71 mg | 54% | USDA_SR |
| 547 | Spices, pepper, black | Spices and Herbs | 9.71 mg | 54% | CNF |
| 548 | Sausage, turkey, hot, smoked | Sausages and Luncheon Meats | 9.60 mg | 53% | USDA_SR |
| 549 | Sausage, Italian, turkey, smoked | Sausages and Luncheon Meats | 9.60 mg | 53% | USDA_SR |
| 550 | Sausage, smoked, turkey, hot | Sausages and Luncheon meats | 9.60 mg | 53% | CNF |
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