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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 5.51 mg | 31% |
| 502 | Soup, vegetable beef, dehydrated | Soups, Sauces and Gravies | 5.51 mg | 31% |
| 503 | Pâté, liver, unspecified meat, canned | Sausages and Luncheon meats | 5.50 mg | 31% |
| 504 | Pâté de foie gras, (goose liver pate), smoked, canned | Sausages and Luncheon meats | 5.50 mg | 31% |
| 505 | Cereal, ready to eat, Morning Crisp: maple & pecan, Jordans | Breakfast cereals | 5.50 mg | 31% |
| 506 | Emu, oyster, raw | Poultry Products | 5.50 mg | 31% |
| 507 | Beans, navy, raw | Legumes and Legume Products | 5.49 mg | 30% |
| 508 | Beans, great northern, raw | Legumes and Legume Products | 5.47 mg | 30% |
| 509 | Snacks, beef jerky, chopped and formed | Snacks | 5.42 mg | 30% |
| 510 | Pâté, country style herb, glazed | Sausages and Luncheon meats | 5.41 mg | 30% |
| 511 | Grains, oat bran, dry | Cereals, Grains and Pasta | 5.41 mg | 30% |
| 512 | Fish, smelt, dried | Finfish and Shellfish Products | 5.40 mg | 30% |
| 513 | Cracker, saltine (also oyster, soda, soup), unsalted top | Baked Products | 5.40 mg | 30% |
| 514 | Chicken, roasting, giblets, raw | Poultry Products | 5.40 mg | 30% |
| 515 | Longan, dried | Fruits and fruit juices | 5.40 mg | 30% |
| 516 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 5.40 mg | 30% |
| 517 | Beef, lungs, braised | Beef Products | 5.40 mg | 30% |
| 518 | Grains, wheat, soft white | Cereals, Grains and Pasta | 5.37 mg | 30% |
| 519 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 5.36 mg | 30% |
| 520 | Beans, black, flour | Legumes and Legume Products | 5.34 mg | 30% |
| 521 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 5.30 mg | 29% |
| 522 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 5.30 mg | 29% |
| 523 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 5.30 mg | 29% |
| 524 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 5.30 mg | 29% |
| 525 | Pork, kidney, braised | Pork Products | 5.29 mg | 29% |
| 526 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 5.25 mg | 29% |
| 527 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 5.25 mg | 29% |
| 528 | Veal, lungs, raw | Lamb, Veal and Game | 5.23 mg | 29% |
| 529 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 5.23 mg | 29% |
| 530 | Emu, inside drum, raw | Poultry Products | 5.23 mg | 29% |
| 531 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 5.20 mg | 29% |
| 532 | Snacks, soy chips or crisps, salted | Snacks | 5.20 mg | 29% |
| 533 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 5.18 mg | 29% |
| 534 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 5.16 mg | 29% |
| 535 | Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain) | Baked Products | 5.14 mg | 29% |
| 536 | Cereal, ready to eat, Flax plus Raisin Bran, Nature's Path | Breakfast cereals | 5.14 mg | 29% |
| 537 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 5.14 mg | 29% |
| 538 | Soybeans, dry, boiled | Legumes and Legume Products | 5.14 mg | 29% |
| 539 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 5.13 mg | 28% |
| 540 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 5.12 mg | 28% |
| 541 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 5.11 mg | 28% |
| 542 | Veal, liver, braised | Lamb, Veal and Game | 5.11 mg | 28% |
| 543 | Beans, hyacinth, raw | Legumes and Legume Products | 5.10 mg | 28% |
| 544 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 5.09 mg | 28% |
| 545 | Peppermint, fresh | Spices and Herbs | 5.08 mg | 28% |
| 546 | Emu, top loin, cooked, broiled | Poultry Products | 5.07 mg | 28% |
| 547 | Beans, pinto, raw | Legumes and Legume Products | 5.07 mg | 28% |
| 548 | Snacks, bagel chips | Snacks | 5.05 mg | 28% |
| 549 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 5.03 mg | 28% |
| 550 | Nuts, cashew butter, plain | Nuts and Seeds | 5.03 mg | 28% |
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