Foods high in Iron

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 651–700 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
651	Game meat, native, caribou (reindeer), heart, boiled	Lamb, Veal and Game	8.80 mg	49%	CNF
652	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	8.78 mg	49%	USDA_SR
653	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	8.78 mg	49%	USDA_SR
654	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Snacks	8.71 mg	48%	USDA_SR
655	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	8.70 mg	48%	USDA_SR
656	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	8.70 mg	48%	USDA_SR
657	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	8.70 mg	48%	CNF
658	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	8.70 mg	48%	CNF
659	Ptarmigan, native, meat, cooked	Poultry Products	8.65 mg	48%	CNF
660	Tea, hibiscus	Beverages	8.64 mg	48%	CNF
661	Yardlong beans, mature seeds, raw	Legumes and Legume Products	8.61 mg	48%	USDA_SR
662	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	8.61 mg	48%	CNF
663	Natto	Legumes and Legume Products	8.60 mg	48%	USDA_SR
664	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	8.60 mg	48%	USDA_SR
665	Fish, whitefish, broad, liver (Alaska Native)	American Indian/Alaska Native Foods	8.60 mg	48%	USDA_SR
666	Soybean, fermented products, natto	Legumes and Legume Products	8.60 mg	48%	CNF
667	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	8.57 mg	48%	USDA_SR
668	Corn flour, yellow, masa, enriched	Cereal Grains and Pasta	8.50 mg	47%	USDA_SR
669	Corn flour, masa, enriched, white	Cereal Grains and Pasta	8.50 mg	47%	USDA_SR
670	Game meat, native, caribou (reindeer), heart, raw	Lamb, Veal and Game	8.50 mg	47%	CNF
671	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	8.50 mg	47%	CNF
672	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	8.50 mg	47%	CNF
673	Nuts, almond meal, partially defatted	Nuts and Seeds	8.50 mg	47%	CNF
674	Babyfood, cereal, rice, with milk powder and fruit, prepared with water	Babyfoods	8.49 mg	47%	CNF
675	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	8.46 mg	47%	USDA_SR
676	Beef, New Zealand, imported, variety meats and by-products, liver, raw	Beef Products	8.44 mg	47%	USDA_SR
677	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	8.44 mg	47%	USDA_SR
678	Baobab powder	Fruits and Fruit Juices	8.42 mg	47%	USDA_SR
679	Babyfood, cereal, soya, with fruit, prepared with formula or breast milk	Babyfoods	8.42 mg	47%	CNF
680	Babyfood, cereal, wheat, with milk powder and fruit, prepared with water	Babyfoods	8.41 mg	47%	CNF
681	Game meat, native, bear, smoked	Lamb, Veal and Game	8.40 mg	47%	CNF
682	Seeds, pumpkin seeds (pepitas), raw	Nut and Seed Products	8.36 mg	46%	USDA_FF
683	Babyfood, cereal, Rice, with milk powder, prepared with water	Babyfoods	8.36 mg	46%	CNF
684	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	8.34 mg	46%	USDA_SR
685	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	8.33 mg	46%	CNF
686	Spices, cinnamon, ground	Spices and Herbs	8.32 mg	46%	USDA_SR
687	Spices, cinnamon, ground	Spices and Herbs	8.32 mg	46%	CNF
688	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	8.31 mg	46%	USDA_SR
689	Meal replacement (cereal), ready to eat, Vector, Kellogg's	Breakfast cereals	8.30 mg	46%	CNF
690	Egg, whole, dried, stabilized, glucose reduced	Dairy and Egg Products	8.28 mg	46%	USDA_SR
691	Lamb, variety meats and by-products, liver, cooked, braised	Lamb, Veal, and Game Products	8.28 mg	46%	USDA_SR
692	Lamb, liver, braised	Lamb, Veal and Game	8.28 mg	46%	CNF
693	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	8.28 mg	46%	CNF
694	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	8.27 mg	46%	USDA_SR
695	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	8.27 mg	46%	CNF
696	Goose, wild (Canada goose), native, meat only, raw	Poultry Products	8.26 mg	46%	CNF
697	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	8.22 mg	46%	USDA_SR
698	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	8.20 mg	46%	USDA_SR
699	Soy flour, low-fat	Legumes and Legume Products	8.20 mg	46%	USDA_SR
700	Beans, kidney, all types, raw	Legumes and Legume Products	8.20 mg	46%	CNF

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Foods high in Iron

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