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 751–800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 751 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 7.70 mg | 43% | USDA_SR |
| 752 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 7.70 mg | 43% | USDA_SR |
| 753 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 7.70 mg | 43% | CNF |
| 754 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 7.69 mg | 43% | CNF |
| 755 | Teff, uncooked | Cereal Grains and Pasta | 7.63 mg | 42% | USDA_SR |
| 756 | Grains, teff, uncooked | Cereals, Grains and Pasta | 7.63 mg | 42% | CNF |
| 757 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 7.62 mg | 42% | USDA_SR |
| 758 | Amaranth grain, uncooked | Cereal Grains and Pasta | 7.61 mg | 42% | USDA_SR |
| 759 | Grains, amaranth, raw | Cereals, Grains and Pasta | 7.61 mg | 42% | CNF |
| 760 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 7.60 mg | 42% | USDA_SR |
| 761 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 7.60 mg | 42% | CNF |
| 762 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 7.57 mg | 42% | USDA_SR |
| 763 | Beans, mungo, raw | Legumes and Legume Products | 7.57 mg | 42% | CNF |
| 764 | Flour, amaranth | Cereal Grains and Pasta | 7.56 mg | 42% | USDA_FF |
| 765 | Grains, amaranth, flour | Cereals, Grains and Pasta | 7.55 mg | 42% | CNF |
| 766 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 7.51 mg | 42% | USDA_SR |
| 767 | Beans, lima, dry, large, raw | Legumes and Legume Products | 7.51 mg | 42% | CNF |
| 768 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 7.50 mg | 42% | USDA_SR |
| 769 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 7.50 mg | 42% | USDA_SR |
| 770 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 7.50 mg | 42% | USDA_SR |
| 771 | Goose, wild (Canada goose), native, collar, meat and skin, roasted | Poultry Products | 7.47 mg | 42% | CNF |
| 772 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 7.40 mg | 41% | USDA_SR |
| 773 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 7.40 mg | 41% | USDA_SR |
| 774 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 7.40 mg | 41% | CNF |
| 775 | Lentils, pink or red, raw | Legumes and Legume Products | 7.39 mg | 41% | USDA_SR |
| 776 | Lentils, pink, raw | Legumes and Legume Products | 7.39 mg | 41% | CNF |
| 777 | Crackers, cream, Gamesa Sabrosas | Baked Products | 7.38 mg | 41% | USDA_SR |
| 778 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 7.37 mg | 41% | USDA_SR |
| 779 | Lamb, liver, raw | Lamb, Veal and Game | 7.37 mg | 41% | CNF |
| 780 | Veal, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 7.36 mg | 41% | USDA_SR |
| 781 | Veal, spleen, braised | Lamb, Veal and Game | 7.36 mg | 41% | CNF |
| 782 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 7.35 mg | 41% | CNF |
| 783 | Flour, soy, defatted | Legumes and Legume Products | 7.34 mg | 41% | USDA_FF |
| 784 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 7.32 mg | 41% | USDA_SR |
| 785 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 7.29 mg | 40% | USDA_FF |
| 786 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 7.29 mg | 40% | USDA_FF |
| 787 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 7.28 mg | 40% | USDA_SR |
| 788 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 7.28 mg | 40% | CNF |
| 789 | Emu, inside drums, cooked, broiled | Poultry Products | 7.27 mg | 40% | USDA_SR |
| 790 | Emu, inside drum, cooked, broiled | Poultry Products | 7.27 mg | 40% | CNF |
| 791 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 7.22 mg | 40% | CNF |
| 792 | Seasoning mix, dry, taco, original | Spices and Herbs | 7.20 mg | 40% | USDA_SR |
| 793 | Egg, whole, dried | Dairy and Egg Products | 7.20 mg | 40% | USDA_SR |
| 794 | Bear, black, meat (Alaska Native) | American Indian/Alaska Native Foods | 7.20 mg | 40% | USDA_SR |
| 795 | Seasoning mix, taco, dry mix | Spices and Herbs | 7.20 mg | 40% | CNF |
| 796 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 7.17 mg | 40% | USDA_SR |
| 797 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 7.17 mg | 40% | USDA_SR |
| 798 | Mollusks, oyster, eastern, wild, cooked, dry heat | Finfish and Shellfish Products | 7.16 mg | 40% | USDA_SR |
| 799 | Mollusks, oyster, eastern (blue point), wild, baked or broiled | Finfish and Shellfish Products | 7.16 mg | 40% | CNF |
| 800 | Lentils, dry | Legumes and Legume Products | 7.16 mg | 40% | USDA_FF |
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