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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Beef, New Zealand, imported, variety meats and by-products, heart, raw | Beef Products | 4.38 mg | 24% |
| 752 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 4.38 mg | 24% |
| 753 | BURGER KING, WHOPPER, no cheese | Fast Foods | 4.37 mg | 24% |
| 754 | Crackers, matzo, egg and onion | Baked Products | 4.37 mg | 24% |
| 755 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 4.36 mg | 24% |
| 756 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 4.36 mg | 24% |
| 757 | Semolina, enriched | Cereal Grains and Pasta | 4.36 mg | 24% |
| 758 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 4.36 mg | 24% |
| 759 | Lupins, mature seeds, raw | Legumes and Legume Products | 4.36 mg | 24% |
| 760 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 4.35 mg | 24% |
| 761 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% |
| 762 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 4.33 mg | 24% |
| 763 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 4.32 mg | 24% |
| 764 | Veal, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 4.32 mg | 24% |
| 765 | Kraft, Stove Top Stuffing Mix Chicken Flavor | Baked Products | 4.32 mg | 24% |
| 766 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 4.31 mg | 24% |
| 767 | Beef, variety meats and by-products, heart, raw | Beef Products | 4.31 mg | 24% |
| 768 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 4.31 mg | 24% |
| 769 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 4.30 mg | 24% |
| 770 | Ostrich, outside strip, cooked | Poultry Products | 4.30 mg | 24% |
| 771 | Bread, sticks, plain | Baked Products | 4.28 mg | 24% |
| 772 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 4.28 mg | 24% |
| 773 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 4.28 mg | 24% |
| 774 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 4.28 mg | 24% |
| 775 | Candies, sesame crunch | Sweets | 4.27 mg | 24% |
| 776 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 4.26 mg | 24% |
| 777 | Pork, fresh, variety meats and by-products, mechanically separated, raw | Pork Products | 4.25 mg | 24% |
| 778 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 4.25 mg | 24% |
| 779 | Game meat, deer, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 4.25 mg | 24% |
| 780 | Veal, variety meats and by-products, heart, raw | Lamb, Veal, and Game Products | 4.24 mg | 24% |
| 781 | Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 4.23 mg | 24% |
| 782 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 4.23 mg | 24% |
| 783 | Game meat, moose, cooked, roasted | Lamb, Veal, and Game Products | 4.22 mg | 23% |
| 784 | Soup, ramen noodle, chicken flavor, dry | Soups, Sauces, and Gravies | 4.21 mg | 23% |
| 785 | Babyfood, crackers, vegetable | Baby Foods | 4.20 mg | 23% |
| 786 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 4.20 mg | 23% |
| 787 | Game meat, antelope, cooked, roasted | Lamb, Veal, and Game Products | 4.20 mg | 23% |
| 788 | Muffins, oat bran | Baked Products | 4.20 mg | 23% |
| 789 | Ostrich, inside strip, raw | Poultry Products | 4.20 mg | 23% |
| 790 | Pastrami, turkey | Sausages and Luncheon Meats | 4.20 mg | 23% |
| 791 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 4.20 mg | 23% |
| 792 | Bagels, whole grain white | Baked Products | 4.19 mg | 23% |
| 793 | Babyfood, cookies | Baby Foods | 4.18 mg | 23% |
| 794 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified | Baby Foods | 4.18 mg | 23% |
| 795 | Duck, wild, meat and skin, raw | Poultry Products | 4.16 mg | 23% |
| 796 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% |
| 797 | Baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% |
| 798 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 4.15 mg | 23% |
| 799 | Rolls, dinner, oat bran | Baked Products | 4.14 mg | 23% |
| 800 | Nabisco, Nabisco Grahams Crackers | Baked Products | 4.13 mg | 23% |
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