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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 6.05 mg | 34% |
| 502 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 6.05 mg | 34% |
| 503 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 6.04 mg | 34% |
| 504 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 6.04 mg | 34% |
| 505 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 6.02 mg | 33% |
| 506 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 6.00 mg | 33% |
| 507 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 6.00 mg | 33% |
| 508 | Shallots, freeze-dried | Vegetables and Vegetable Products | 6.00 mg | 33% |
| 509 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 6.00 mg | 33% |
| 510 | Milk and cereal bar | Snacks | 5.99 mg | 33% |
| 511 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 5.98 mg | 33% |
| 512 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 5.96 mg | 33% |
| 513 | Chicken, heart, all classes, raw | Poultry Products | 5.96 mg | 33% |
| 514 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 5.95 mg | 33% |
| 515 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 5.94 mg | 33% |
| 516 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 5.94 mg | 33% |
| 517 | Crackers, rye, wafers, plain | Baked Products | 5.94 mg | 33% |
| 518 | Chicken, stewing, giblets, raw | Poultry Products | 5.93 mg | 33% |
| 519 | Turkey, whole, giblets, raw | Poultry Products | 5.92 mg | 33% |
| 520 | Canada Goose, breast meat only, skinless, raw | Poultry Products | 5.91 mg | 33% |
| 521 | Dove, cooked (includes squab) | Poultry Products | 5.91 mg | 33% |
| 522 | Lamb, variety meats and by-products, mechanically separated, raw | Lamb, Veal, and Game Products | 5.90 mg | 33% |
| 523 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 5.89 mg | 33% |
| 524 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 5.88 mg | 33% |
| 525 | Chicken, broilers or fryers, giblets, raw | Poultry Products | 5.86 mg | 33% |
| 526 | Pork, fresh, variety meats and by-products, heart, cooked, braised | Pork Products | 5.83 mg | 32% |
| 527 | Soy flour, full-fat, roasted | Legumes and Legume Products | 5.82 mg | 32% |
| 528 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 5.81 mg | 32% |
| 529 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 5.80 mg | 32% |
| 530 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 5.80 mg | 32% |
| 531 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 5.78 mg | 32% |
| 532 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.76 mg | 32% |
| 533 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.76 mg | 32% |
| 534 | Seeds, flaxseed | Nut and Seed Products | 5.73 mg | 32% |
| 535 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled | Beef Products | 5.70 mg | 32% |
| 536 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 5.67 mg | 32% |
| 537 | Beef, variety meats and by-products, mechanically separated beef, raw | Beef Products | 5.67 mg | 32% |
| 538 | Crackers, snack, Goya Crackers | Baked Products | 5.66 mg | 31% |
| 539 | Spices, garlic powder | Spices and Herbs | 5.65 mg | 31% |
| 540 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 5.65 mg | 31% |
| 541 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 5.62 mg | 31% |
| 542 | Waffles, plain, frozen, ready-to-heat | Baked Products | 5.61 mg | 31% |
| 543 | Soybean, curd cheese | Legumes and Legume Products | 5.60 mg | 31% |
| 544 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 5.59 mg | 31% |
| 545 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 5.58 mg | 31% |
| 546 | Crackers, saltines (includes oyster, soda, soup) | Baked Products | 5.57 mg | 31% |
| 547 | Nuts, pine nuts, dried | Nut and Seed Products | 5.53 mg | 31% |
| 548 | Lamb, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 5.52 mg | 31% |
| 549 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 5.51 mg | 31% |
| 550 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 5.51 mg | 31% |
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