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 701–750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Goose, wild (Canada goose), native, collar, meat and skin, fire roasted | Poultry Products | 8.20 mg | 46% | CNF |
| 702 | Soy flour, low fat | Legumes and Legume Products | 8.20 mg | 46% | CNF |
| 703 | Leavening agents, baking powder, low-sodium | Baked Products | 8.17 mg | 45% | USDA_SR |
| 704 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 8.17 mg | 45% | USDA_SR |
| 705 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 8.17 mg | 45% | CNF |
| 706 | Leavening agent, baking powder, low sodium | Baked Products | 8.17 mg | 45% | CNF |
| 707 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 8.13 mg | 45% | USDA_SR |
| 708 | Candies, chocolate, dark, not further specified | Sweets | 8.13 mg | 45% | CNF |
| 709 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 8.11 mg | 45% | CNF |
| 710 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 8.07 mg | 45% | USDA_SR |
| 711 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 8.07 mg | 45% | USDA_SR |
| 712 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 8.07 mg | 45% | USDA_SR |
| 713 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 8.07 mg | 45% | USDA_SR |
| 714 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 8.07 mg | 45% | CNF |
| 715 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 8.07 mg | 45% | CNF |
| 716 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 8.07 mg | 45% | CNF |
| 717 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 8.05 mg | 45% | USDA_SR |
| 718 | Chocolate, dark, 45- 59% cacao solids | Sweets | 8.02 mg | 45% | USDA_SR |
| 719 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 8.02 mg | 45% | CNF |
| 720 | Flour, coconut | Nut and Seed Products | 8.02 mg | 45% | USDA_FF |
| 721 | Seeds, hemp seed, hulled | Nut and Seed Products | 7.95 mg | 44% | USDA_SR |
| 722 | Beef, variety meats and by-products, lungs, raw | Beef Products | 7.95 mg | 44% | USDA_SR |
| 723 | Beef, lungs, raw | Beef Products | 7.95 mg | 44% | CNF |
| 724 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 7.92 mg | 44% | USDA_SR |
| 725 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 7.91 mg | 44% | USDA_SR |
| 726 | Clam fritter | Finfish and Shellfish Products | 7.88 mg | 44% | CNF |
| 727 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 7.84 mg | 44% | USDA_SR |
| 728 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 7.84 mg | 44% | CNF |
| 729 | Celery flakes, dried | Vegetables and Vegetable Products | 7.83 mg | 44% | CNF |
| 730 | Goose, wild (Canada goose), native, breast, meat and skin, fire roasted | Poultry Products | 7.81 mg | 43% | CNF |
| 731 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 7.80 mg | 43% | USDA_SR |
| 732 | Spices, pepper, red or cayenne | Spices and Herbs | 7.80 mg | 43% | USDA_SR |
| 733 | Papad | Legumes and Legume Products | 7.80 mg | 43% | USDA_SR |
| 734 | Indian, papad (papadum) | Legumes and Legume Products | 7.80 mg | 43% | CNF |
| 735 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 7.80 mg | 43% | CNF |
| 736 | Spices, pepper, red or cayenne | Spices and Herbs | 7.80 mg | 43% | CNF |
| 737 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 7.78 mg | 43% | USDA_SR |
| 738 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 7.78 mg | 43% | USDA_SR |
| 739 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 7.78 mg | 43% | CNF |
| 740 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 7.78 mg | 43% | CNF |
| 741 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 7.77 mg | 43% | USDA_SR |
| 742 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 7.77 mg | 43% | CNF |
| 743 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 7.73 mg | 43% | USDA_SR |
| 744 | Beans, small white, raw | Legumes and Legume Products | 7.73 mg | 43% | CNF |
| 745 | Crackers, saltines, fat-free, low-sodium | Baked Products | 7.72 mg | 43% | USDA_SR |
| 746 | Seeds, chia seeds, dried | Nut and Seed Products | 7.72 mg | 43% | USDA_SR |
| 747 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 7.72 mg | 43% | CNF |
| 748 | Seeds, chia seeds, dried | Nuts and Seeds | 7.72 mg | 43% | CNF |
| 749 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 7.70 mg | 43% | USDA_SR |
| 750 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 7.70 mg | 43% | USDA_SR |
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