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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 602 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 603 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 604 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 605 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 606 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 607 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% |
| 608 | Snacks, bagel chips, plain | Snacks | 5.05 mg | 28% |
| 609 | Game meat, horse, cooked, roasted | Lamb, Veal, and Game Products | 5.03 mg | 28% |
| 610 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 5.03 mg | 28% |
| 611 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 5.03 mg | 28% |
| 612 | Beans, black, mature seeds, raw | Legumes and Legume Products | 5.02 mg | 28% |
| 613 | Crackers, wheat, reduced fat | Baked Products | 5.02 mg | 28% |
| 614 | Game meat, deer, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 5.01 mg | 28% |
| 615 | Emu, ground, cooked, pan-broiled | Poultry Products | 5.01 mg | 28% |
| 616 | Emu, flat fillet, raw | Poultry Products | 5.00 mg | 28% |
| 617 | Parmesan cheese topping, fat free | Dairy and Egg Products | 5.00 mg | 28% |
| 618 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 5.00 mg | 28% |
| 619 | Archway Home Style Cookies, Old Fashioned Molasses | Baked Products | 4.99 mg | 28% |
| 620 | Pork, fresh, variety meats and by-products, tongue, cooked, braised | Pork Products | 4.99 mg | 28% |
| 621 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 4.98 mg | 28% |
| 622 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 4.98 mg | 28% |
| 623 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 4.98 mg | 28% |
| 624 | Rye flour, dark | Cereal Grains and Pasta | 4.97 mg | 28% |
| 625 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 4.96 mg | 28% |
| 626 | Emu, full rump, raw | Poultry Products | 4.96 mg | 28% |
| 627 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 4.96 mg | 28% |
| 628 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 4.96 mg | 28% |
| 629 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 4.95 mg | 28% |
| 630 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 4.95 mg | 28% |
| 631 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 4.95 mg | 28% |
| 632 | Lamb, New Zealand, imported, heart, cooked, soaked and simmered | Lamb, Veal, and Game Products | 4.94 mg | 27% |
| 633 | Bread, crumbs, dry, grated, seasoned | Baked Products | 4.92 mg | 27% |
| 634 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.91 mg | 27% |
| 635 | Octopus (Alaska Native) | American Indian/Alaska Native Foods | 4.90 mg | 27% |
| 636 | Beef, variety meats and by-products, liver, raw | Beef Products | 4.90 mg | 27% |
| 637 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 4.90 mg | 27% |
| 638 | Ostrich, oyster, cooked | Poultry Products | 4.90 mg | 27% |
| 639 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 4.90 mg | 27% |
| 640 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 4.90 mg | 27% |
| 641 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 4.90 mg | 27% |
| 642 | Bread, white wheat | Baked Products | 4.89 mg | 27% |
| 643 | Pork, fresh, variety meats and by-products, kidneys, raw | Pork Products | 4.89 mg | 27% |
| 644 | Crackers, cheese, regular | Baked Products | 4.88 mg | 27% |
| 645 | Ostrich, tenderloin, raw | Poultry Products | 4.88 mg | 27% |
| 646 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 4.88 mg | 27% |
| 647 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 4.87 mg | 27% |
| 648 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 4.87 mg | 27% |
| 649 | Tofu, fried | Legumes and Legume Products | 4.87 mg | 27% |
| 650 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 4.86 mg | 27% |
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