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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Lamb, New Zealand, imported, liver, raw | Lamb, Veal, and Game Products | 4.60 mg | 26% |
| 702 | Beverages, Carob-flavor beverage mix, powder | Beverages | 4.60 mg | 26% |
| 703 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 4.60 mg | 26% |
| 704 | Fish, blackfish, whole (Alaska Native) | American Indian/Alaska Native Foods | 4.60 mg | 26% |
| 705 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 4.60 mg | 26% |
| 706 | Snacks, pita chips, salted | Snacks | 4.59 mg | 26% |
| 707 | Crackers, flavored, fish-shaped | Baked Products | 4.58 mg | 25% |
| 708 | Peanuts, all types, raw | Legumes and Legume Products | 4.58 mg | 25% |
| 709 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 4.58 mg | 25% |
| 710 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 4.58 mg | 25% |
| 711 | Snacks, pretzels, hard, plain, salted | Snacks | 4.58 mg | 25% |
| 712 | Quinoa, uncooked | Cereal Grains and Pasta | 4.57 mg | 25% |
| 713 | Lamb, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 4.57 mg | 25% |
| 714 | Bread, protein, (includes gluten), toasted | Baked Products | 4.56 mg | 25% |
| 715 | Emu, fan fillet, cooked, broiled | Poultry Products | 4.56 mg | 25% |
| 716 | Wheat, hard white | Cereal Grains and Pasta | 4.56 mg | 25% |
| 717 | Tomato powder | Vegetables and Vegetable Products | 4.56 mg | 25% |
| 718 | Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 4.55 mg | 25% |
| 719 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 4.55 mg | 25% |
| 720 | Candies, halavah, plain | Sweets | 4.53 mg | 25% |
| 721 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 4.52 mg | 25% |
| 722 | Squab, (pigeon), meat only, raw | Poultry Products | 4.51 mg | 25% |
| 723 | Quail, meat only, raw | Poultry Products | 4.51 mg | 25% |
| 724 | Duck, wild, breast, meat only, raw | Poultry Products | 4.51 mg | 25% |
| 725 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 4.50 mg | 25% |
| 726 | Crackers, melba toast, wheat | Baked Products | 4.50 mg | 25% |
| 727 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 4.50 mg | 25% |
| 728 | Emu, outside drum, raw | Poultry Products | 4.50 mg | 25% |
| 729 | Emu, fan fillet, raw | Poultry Products | 4.50 mg | 25% |
| 730 | Fish, salmon, king, chinook, smoked, brined (Alaska Native) | American Indian/Alaska Native Foods | 4.50 mg | 25% |
| 731 | Caribou, bone marrow, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.50 mg | 25% |
| 732 | Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled | Poultry Products | 4.49 mg | 25% |
| 733 | Nabisco, Nabisco Ritz Crackers | Baked Products | 4.47 mg | 25% |
| 734 | Game meat, deer, cooked, roasted | Lamb, Veal, and Game Products | 4.47 mg | 25% |
| 735 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 4.45 mg | 25% |
| 736 | Spelt, uncooked | Cereal Grains and Pasta | 4.44 mg | 25% |
| 737 | Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw | Beef Products | 4.44 mg | 25% |
| 738 | Ice cream cones, sugar, rolled-type | Baked Products | 4.43 mg | 25% |
| 739 | Quail, cooked, total edible | Poultry Products | 4.43 mg | 25% |
| 740 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 4.43 mg | 25% |
| 741 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 4.42 mg | 25% |
| 742 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 4.42 mg | 25% |
| 743 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 4.42 mg | 25% |
| 744 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 4.41 mg | 24% |
| 745 | Beverages, coffee, instant, regular, powder | Beverages | 4.41 mg | 24% |
| 746 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 4.41 mg | 24% |
| 747 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 4.41 mg | 24% |
| 748 | Crackers, wheat, low salt | Baked Products | 4.40 mg | 24% |
| 749 | Chocolate-flavored hazelnut spread | Sweets | 4.38 mg | 24% |
| 750 | Ostrich, fan, raw | Poultry Products | 4.38 mg | 24% |
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