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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood | Breakfast cereals | 4.50 mg | 25% |
| 652 | Game meat, native, muskox, raw | Lamb, Veal and Game | 4.50 mg | 25% |
| 653 | Fish, salmon, native, king or chinook, smoked, brined | Finfish and Shellfish Products | 4.50 mg | 25% |
| 654 | Duck, duckling, domestic, Pekin, breast, meat only, boneless, cooked without skin, broiled | Poultry Products | 4.49 mg | 25% |
| 655 | Game meat, deer (venison), roasted | Lamb, Veal and Game | 4.47 mg | 25% |
| 656 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 4.44 mg | 25% |
| 657 | Quail, cooked, total edible | Poultry Products | 4.43 mg | 25% |
| 658 | Ice cream cone, sugar, rolled-type | Baked Products | 4.43 mg | 25% |
| 659 | Coffee, instant, regular, powder | Beverages | 4.41 mg | 24% |
| 660 | Coffee, instant, powder, half the caffeine | Beverages | 4.41 mg | 24% |
| 661 | Cracker, wheat, low sodium | Baked Products | 4.40 mg | 24% |
| 662 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 4.40 mg | 24% |
| 663 | Game meat, native, walrus, flippers, mattak, aged | Lamb, Veal and Game | 4.40 mg | 24% |
| 664 | Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised | Beef Products | 4.40 mg | 24% |
| 665 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 666 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 667 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 4.40 mg | 24% |
| 668 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 669 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 4.40 mg | 24% |
| 670 | Spruce grouse, native, meat, cooked | Poultry Products | 4.40 mg | 24% |
| 671 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 4.40 mg | 24% |
| 672 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 4.38 mg | 24% |
| 673 | Ostrich, fan, raw | Poultry Products | 4.38 mg | 24% |
| 674 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 4.38 mg | 24% |
| 675 | Cracker, matzo, egg and onion | Baked Products | 4.37 mg | 24% |
| 676 | Lupins, raw | Legumes and Legume Products | 4.36 mg | 24% |
| 677 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 4.35 mg | 24% |
| 678 | Egg, chicken, dried, whole | Dairy and Egg Products | 4.33 mg | 24% |
| 679 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% |
| 680 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 4.33 mg | 24% |
| 681 | Veal, heart, braised | Lamb, Veal and Game | 4.32 mg | 24% |
| 682 | Snacks, pretzels, hard, plain, unsalted | Snacks | 4.32 mg | 24% |
| 683 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 4.31 mg | 24% |
| 684 | Beef, heart, raw | Beef Products | 4.31 mg | 24% |
| 685 | Ostrich, outside strip, cooked | Poultry Products | 4.30 mg | 24% |
| 686 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 4.30 mg | 24% |
| 687 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 4.30 mg | 24% |
| 688 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.28 mg | 24% |
| 689 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 4.28 mg | 24% |
| 690 | Bread stick, plain | Baked Products | 4.28 mg | 24% |
| 691 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.28 mg | 24% |
| 692 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.28 mg | 24% |
| 693 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry | Soups, Sauces and Gravies | 4.27 mg | 24% |
| 694 | Candies, sesame crunch (crisp) | Sweets | 4.27 mg | 24% |
| 695 | Cracker, barge pilot biscuit | Baked Products | 4.25 mg | 24% |
| 696 | Game meat, deer (venison), tenderloin, roast, lean, broiled | Lamb, Veal and Game | 4.25 mg | 24% |
| 697 | Pork, mechanically separated, raw | Pork Products | 4.25 mg | 24% |
| 698 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.25 mg | 24% |
| 699 | Veal, heart, raw | Lamb, Veal and Game | 4.24 mg | 24% |
| 700 | Game meat, deer (venison), top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 4.23 mg | 24% |
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