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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 4.00 mg | 22% |
| 752 | Game meat, native, polar bear, raw | Lamb, Veal and Game | 4.00 mg | 22% |
| 753 | Fish, inconnu, native, smoked, dried | Finfish and Shellfish Products | 4.00 mg | 22% |
| 754 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 4.00 mg | 22% |
| 755 | Spruce grouse, native, meat, raw | Poultry Products | 4.00 mg | 22% |
| 756 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 4.00 mg | 22% |
| 757 | Beef, loin, tenderloin, steak, lean, cooked, broiled | Beef Products | 3.99 mg | 22% |
| 758 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 3.98 mg | 22% |
| 759 | Bagel, egg | Baked Products | 3.98 mg | 22% |
| 760 | Quail, meat and skin, raw | Poultry Products | 3.97 mg | 22% |
| 761 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal and Game | 3.96 mg | 22% |
| 762 | Roll, hamburger / hot dog, multigrain | Baked Products | 3.95 mg | 22% |
| 763 | Soybeans, dry, roasted | Legumes and Legume Products | 3.95 mg | 22% |
| 764 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 3.95 mg | 22% |
| 765 | Gravy, pork, dehydrated | Soups, Sauces and Gravies | 3.94 mg | 22% |
| 766 | Grains, millet, flour | Cereals, Grains and Pasta | 3.94 mg | 22% |
| 767 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% |
| 768 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 3.93 mg | 22% |
| 769 | Beef, hip, outside (bottom) round roast, boneless, lean, cooked, roasted | Beef Products | 3.93 mg | 22% |
| 770 | Bread, rice bran, gluten free, toasted | Baked Products | 3.92 mg | 22% |
| 771 | Snacks, pretzels, soft | Snacks | 3.92 mg | 22% |
| 772 | Snacks, pretzels, soft, unsalted | Snacks | 3.92 mg | 22% |
| 773 | Nuts, pistachio nuts, raw | Nuts and Seeds | 3.92 mg | 22% |
| 774 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.92 mg | 22% |
| 775 | Peanuts, Spanish, raw | Legumes and Legume Products | 3.91 mg | 22% |
| 776 | Bread, French or Vienna (also sourdough) | Baked Products | 3.91 mg | 22% |
| 777 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% |
| 778 | Seasoning mix, chili, dry mix | Spices and Herbs | 3.90 mg | 22% |
| 779 | Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 3.90 mg | 22% |
| 780 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% |
| 781 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.90 mg | 22% |
| 782 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% |
| 783 | Bread, wheat germ, toasted | Baked Products | 3.88 mg | 22% |
| 784 | Muffin, wheat bran, with raisins, homemade | Baked Products | 3.88 mg | 22% |
| 785 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 3.88 mg | 22% |
| 786 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.87 mg | 22% |
| 787 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 3.87 mg | 22% |
| 788 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.87 mg | 22% |
| 789 | Ostrich, oyster, raw | Poultry Products | 3.86 mg | 21% |
| 790 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 3.86 mg | 21% |
| 791 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 3.86 mg | 21% |
| 792 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% |
| 793 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% |
| 794 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 3.83 mg | 21% |
| 795 | Game meat, horse, raw | Lamb, Veal and Game | 3.82 mg | 21% |
| 796 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 3.82 mg | 21% |
| 797 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 798 | Cereal, ready to eat, Granola: Raspberry almond, light, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 799 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 3.81 mg | 21% |
| 800 | Bread stuffing, dry mix, unprepared | Baked Products | 3.81 mg | 21% |
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