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 601–650 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Grains, barley, malt flour | Cereals, Grains and Pasta | 4.71 mg | 26% |
| 602 | Game meat, native, caribou (reindeer), brain, raw | Lamb, Veal and Game | 4.70 mg | 26% |
| 603 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.70 mg | 26% |
| 604 | Cake mix, gingerbread, dry, unprepared | Baked Products | 4.70 mg | 26% |
| 605 | Game meat, squirrel, raw | Lamb, Veal and Game | 4.70 mg | 26% |
| 606 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 4.70 mg | 26% |
| 607 | Pork, heart, raw | Pork Products | 4.68 mg | 26% |
| 608 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 4.66 mg | 26% |
| 609 | English muffin, plain (also sourdough), toasted | Baked Products | 4.65 mg | 26% |
| 610 | Cracker, matzo, whole-wheat | Baked Products | 4.65 mg | 26% |
| 611 | Cracker meal | Baked Products | 4.64 mg | 26% |
| 612 | Game meat, opossum, roasted | Lamb, Veal and Game | 4.64 mg | 26% |
| 613 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 4.63 mg | 26% |
| 614 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 4.63 mg | 26% |
| 615 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 4.63 mg | 26% |
| 616 | Mollusks, oyster, eastern (blue point), wild, raw | Finfish and Shellfish Products | 4.61 mg | 26% |
| 617 | Coffee substitute, cereal grain beverage, powder | Beverages | 4.60 mg | 26% |
| 618 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 4.60 mg | 26% |
| 619 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 4.60 mg | 26% |
| 620 | Beverage mix, carob flavour, powder | Beverages | 4.60 mg | 26% |
| 621 | Lamb, heart, raw | Lamb, Veal and Game | 4.60 mg | 26% |
| 622 | Game meat, native, caribou (reindeer), meat, raw | Lamb, Veal and Game | 4.60 mg | 26% |
| 623 | Beef, kidneys, raw | Beef Products | 4.60 mg | 26% |
| 624 | Snacks, pretzels, hard, plain, salted | Snacks | 4.60 mg | 26% |
| 625 | Fish, blackfish, native, whole | Finfish and Shellfish Products | 4.60 mg | 26% |
| 626 | Peanuts, all types, raw | Legumes and Legume Products | 4.58 mg | 25% |
| 627 | Beans, hyacinth, boiled | Legumes and Legume Products | 4.58 mg | 25% |
| 628 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 4.58 mg | 25% |
| 629 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 4.57 mg | 25% |
| 630 | Lamb, lungs, braised | Lamb, Veal and Game | 4.57 mg | 25% |
| 631 | Grains, quinoa, dry | Cereals, Grains and Pasta | 4.57 mg | 25% |
| 632 | Bread, protein (includes gluten), toasted | Baked Products | 4.56 mg | 25% |
| 633 | Emu, fan fillet, cooked, broiled | Poultry Products | 4.56 mg | 25% |
| 634 | Grains, wheat, hard white | Cereals, Grains and Pasta | 4.56 mg | 25% |
| 635 | Tomato powder | Vegetables and Vegetable Products | 4.56 mg | 25% |
| 636 | Game meat, native, agutuk, meat-caribou (Alaskan ice cream) | Lamb, Veal and Game | 4.55 mg | 25% |
| 637 | Candies, halavah (halvah), plain | Sweets | 4.53 mg | 25% |
| 638 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 4.52 mg | 25% |
| 639 | Duck, wild, native, breast, meat only, raw | Poultry Products | 4.51 mg | 25% |
| 640 | Quail, meat only, raw | Poultry Products | 4.51 mg | 25% |
| 641 | Squab (pigeon), meat only, raw | Poultry Products | 4.51 mg | 25% |
| 642 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 4.50 mg | 25% |
| 643 | Cracker, melba toast, wheat | Baked Products | 4.50 mg | 25% |
| 644 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 4.50 mg | 25% |
| 645 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 4.50 mg | 25% |
| 646 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 4.50 mg | 25% |
| 647 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 4.50 mg | 25% |
| 648 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 4.50 mg | 25% |
| 649 | Emu, fan fillet, raw | Poultry Products | 4.50 mg | 25% |
| 650 | Emu, outside drum, raw | Poultry Products | 4.50 mg | 25% |
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