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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Emu, oyster, raw | Poultry Products | 5.50 mg | 31% |
| 552 | Pate, goose liver, smoked, canned | Sausages and Luncheon Meats | 5.50 mg | 31% |
| 553 | Pate, liver, not specified, canned | Sausages and Luncheon Meats | 5.50 mg | 31% |
| 554 | Pate de foie gras, canned (goose liver pate), smoked | Poultry Products | 5.50 mg | 31% |
| 555 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 5.49 mg | 30% |
| 556 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 5.47 mg | 30% |
| 557 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.46 mg | 30% |
| 558 | Snacks, beef jerky, chopped and formed | Snacks | 5.42 mg | 30% |
| 559 | Oat bran, raw | Cereal Grains and Pasta | 5.41 mg | 30% |
| 560 | Beef, variety meats and by-products, lungs, cooked, braised | Beef Products | 5.40 mg | 30% |
| 561 | Longans, dried | Fruits and Fruit Juices | 5.40 mg | 30% |
| 562 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 5.40 mg | 30% |
| 563 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 5.40 mg | 30% |
| 564 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 5.40 mg | 30% |
| 565 | Crackers, saltines, unsalted tops (includes oyster, soda, soup) | Baked Products | 5.40 mg | 30% |
| 566 | Chicken, roasting, giblets, raw | Poultry Products | 5.40 mg | 30% |
| 567 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 5.40 mg | 30% |
| 568 | Wheat, soft white | Cereal Grains and Pasta | 5.37 mg | 30% |
| 569 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 5.36 mg | 30% |
| 570 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt | Breakfast Cereals | 5.33 mg | 30% |
| 571 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 5.33 mg | 30% |
| 572 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.33 mg | 30% |
| 573 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 5.30 mg | 29% |
| 574 | BURGER KING, DOUBLE WHOPPER, with cheese | Fast Foods | 5.30 mg | 29% |
| 575 | Sauce, worcestershire | Soups, Sauces, and Gravies | 5.30 mg | 29% |
| 576 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised | Pork Products | 5.29 mg | 29% |
| 577 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 5.25 mg | 29% |
| 578 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 5.23 mg | 29% |
| 579 | Emu, inside drum, raw | Poultry Products | 5.23 mg | 29% |
| 580 | Veal, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 5.23 mg | 29% |
| 581 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.21 mg | 29% |
| 582 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 5.20 mg | 29% |
| 583 | Snacks, soy chips or crisps, salted | Snacks | 5.20 mg | 29% |
| 584 | Vital wheat gluten | Cereal Grains and Pasta | 5.20 mg | 29% |
| 585 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 5.19 mg | 29% |
| 586 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 5.18 mg | 29% |
| 587 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 5.14 mg | 29% |
| 588 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 5.14 mg | 29% |
| 589 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 5.14 mg | 29% |
| 590 | Crackers, saltines, low salt (includes oyster, soda, soup) | Baked Products | 5.13 mg | 28% |
| 591 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 5.12 mg | 28% |
| 592 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 5.11 mg | 28% |
| 593 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 5.11 mg | 28% |
| 594 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 5.10 mg | 28% |
| 595 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.09 mg | 28% |
| 596 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 5.09 mg | 28% |
| 597 | Peppermint, fresh | Spices and Herbs | 5.08 mg | 28% |
| 598 | Emu, top loin, cooked, broiled | Poultry Products | 5.07 mg | 28% |
| 599 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 5.07 mg | 28% |
| 600 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 5.06 mg | 28% |
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