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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Soup, ramen noodles, chicken flavour, dry | Soups, Sauces and Gravies | 4.21 mg | 23% |
| 702 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 4.21 mg | 23% |
| 703 | Ostrich, inside strip, raw | Poultry Products | 4.20 mg | 23% |
| 704 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 23% |
| 705 | Muffin, oat bran (wheat free-product) | Baked Products | 4.20 mg | 23% |
| 706 | Game meat, antelope, roasted | Lamb, Veal and Game | 4.20 mg | 23% |
| 707 | Deli-meat, pastrami, turkey, sliced | Sausages and Luncheon meats | 4.20 mg | 23% |
| 708 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 4.17 mg | 23% |
| 709 | Duck, wild, native, meat and skin, raw | Poultry Products | 4.16 mg | 23% |
| 710 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 4.16 mg | 23% |
| 711 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% |
| 712 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.15 mg | 23% |
| 713 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% |
| 714 | Roll, dinner, oat bran | Baked Products | 4.14 mg | 23% |
| 715 | Soup, chicken vegetable, dehydrated | Soups, Sauces and Gravies | 4.14 mg | 23% |
| 716 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 4.14 mg | 23% |
| 717 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 4.13 mg | 23% |
| 718 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 4.12 mg | 23% |
| 719 | Seeds, sunflower seed butter | Nuts and Seeds | 4.12 mg | 23% |
| 720 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.12 mg | 23% |
| 721 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 4.11 mg | 23% |
| 722 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 4.10 mg | 23% |
| 723 | Bagel, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% |
| 724 | Game meat, deer (venison), loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 4.09 mg | 23% |
| 725 | Game meat, elk, round, separable lean only, cooked, broiled | Lamb, Veal and Game | 4.08 mg | 23% |
| 726 | Croutons, plain | Baked Products | 4.08 mg | 23% |
| 727 | Cookie, chocolate chip, soft type, commercial | Baked Products | 4.07 mg | 23% |
| 728 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 4.07 mg | 23% |
| 729 | Game meat, elk, tenderloin, separable lean only, cooked, broiled | Lamb, Veal and Game | 4.07 mg | 23% |
| 730 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 4.06 mg | 23% |
| 731 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 4.06 mg | 23% |
| 732 | Yeast extract spread | Vegetables and Vegetable Products | 4.04 mg | 22% |
| 733 | Bread, 'fry bread', made with lard (Navajo) | Baked Products | 4.04 mg | 22% |
| 734 | Cracker, standard snack-type | Baked Products | 4.03 mg | 22% |
| 735 | Veal, grain-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 4.03 mg | 22% |
| 736 | Bread, rye, toasted | Baked Products | 4.03 mg | 22% |
| 737 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 4.03 mg | 22% |
| 738 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 4.03 mg | 22% |
| 739 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 4.02 mg | 22% |
| 740 | Emu, ground, raw | Poultry Products | 4.02 mg | 22% |
| 741 | Cereal, ready to eat, Agave Sunflower Seeds Granola, Nature's Path | Breakfast cereals | 4.02 mg | 22% |
| 742 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 4.01 mg | 22% |
| 743 | Cookie, chocolate wafer | Baked Products | 4.01 mg | 22% |
| 744 | English muffin, plain (also sourdough) | Baked Products | 4.00 mg | 22% |
| 745 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 4.00 mg | 22% |
| 746 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 747 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 748 | Bread, white, commercial, toasted | Baked Products | 4.00 mg | 22% |
| 749 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.00 mg | 22% |
| 750 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 4.00 mg | 22% |
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