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 551–600 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Game meat, horse, roasted | Lamb, Veal and Game | 5.03 mg | 28% |
| 552 | Beans, black, mature seeds, raw | Legumes and Legume Products | 5.02 mg | 28% |
| 553 | Emu, ground, cooked, pan-broiled | Poultry Products | 5.01 mg | 28% |
| 554 | Game meat, deer (venison), shoulder clod roast, lean, braised | Lamb, Veal and Game | 5.01 mg | 28% |
| 555 | Emu, flat fillet, raw | Poultry Products | 5.00 mg | 28% |
| 556 | Game meat, native, moose, roasted | Lamb, Veal and Game | 5.00 mg | 28% |
| 557 | Beans, cranberry (roman), raw | Legumes and Legume Products | 5.00 mg | 28% |
| 558 | Pork, tongue, braised | Pork Products | 4.99 mg | 28% |
| 559 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 4.99 mg | 28% |
| 560 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 4.99 mg | 28% |
| 561 | Beans, adzuki, raw | Legumes and Legume Products | 4.98 mg | 28% |
| 562 | Hot chocolate, with aspartame, mix, powder | Beverages | 4.96 mg | 28% |
| 563 | Emu, full rump, raw | Poultry Products | 4.96 mg | 28% |
| 564 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 4.96 mg | 28% |
| 565 | Pâté, country style peppercorn, glazed | Sausages and Luncheon meats | 4.92 mg | 27% |
| 566 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 27% |
| 567 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.91 mg | 27% |
| 568 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 4.90 mg | 27% |
| 569 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 4.90 mg | 27% |
| 570 | Beef, liver, raw | Beef Products | 4.90 mg | 27% |
| 571 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 4.90 mg | 27% |
| 572 | Ostrich, oyster, cooked | Poultry Products | 4.90 mg | 27% |
| 573 | Goose, wild (Canada goose), native, leg, meat and skin, raw | Poultry Products | 4.90 mg | 27% |
| 574 | Pork, kidney, raw | Pork Products | 4.89 mg | 27% |
| 575 | Cracker, cheese | Baked Products | 4.88 mg | 27% |
| 576 | Ostrich, tenderloin, raw | Poultry Products | 4.88 mg | 27% |
| 577 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 4.87 mg | 27% |
| 578 | Tofu, fried | Legumes and Legume Products | 4.87 mg | 27% |
| 579 | Breakfast bar, corn flake crust with fruit | Baked Products | 4.86 mg | 27% |
| 580 | Chickpea flour (besan) | Legumes and Legume Products | 4.86 mg | 27% |
| 581 | Game meat, bison, chuck, shoulder clod, roast, lean, braised | Lamb, Veal and Game | 4.86 mg | 27% |
| 582 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 4.86 mg | 27% |
| 583 | Bread crumbs, dry, grated, plain | Baked Products | 4.83 mg | 27% |
| 584 | Peas, split, raw | Legumes and Legume Products | 4.82 mg | 27% |
| 585 | Cracker, cheese, reduced fat | Baked Products | 4.80 mg | 27% |
| 586 | Ostrich, inside strip, cooked | Poultry Products | 4.80 mg | 27% |
| 587 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 4.80 mg | 27% |
| 588 | Fish, arctic char, native, skin, raw | Finfish and Shellfish Products | 4.80 mg | 27% |
| 589 | Game meat, native, horned owl, raw | Lamb, Veal and Game | 4.80 mg | 27% |
| 590 | Fish, sculpin, native, raw | Finfish and Shellfish Products | 4.80 mg | 27% |
| 591 | Fish, whitefish, native, head, baked | Finfish and Shellfish Products | 4.80 mg | 27% |
| 592 | Pâté, country style cognac, glazed | Sausages and Luncheon meats | 4.77 mg | 26% |
| 593 | Cracker, cheese, reduced sodium | Baked Products | 4.77 mg | 26% |
| 594 | Coffee, instant with chicory, powder | Beverages | 4.76 mg | 26% |
| 595 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.76 mg | 26% |
| 596 | Peanut flour, low-fat | Legumes and Legume Products | 4.74 mg | 26% |
| 597 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 4.73 mg | 26% |
| 598 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 4.73 mg | 26% |
| 599 | Sweets, fancy molasses | Sweets | 4.72 mg | 26% |
| 600 | Grains, oats | Cereals, Grains and Pasta | 4.72 mg | 26% |
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