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 801–850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 7.14 mg | 40% | CNF |
| 802 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 7.11 mg | 40% | USDA_SR |
| 803 | Game meat, raccoon, cooked, roasted | Lamb, Veal, and Game Products | 7.10 mg | 39% | USDA_SR |
| 804 | Game meat, muskrat, cooked, roasted | Lamb, Veal, and Game Products | 7.10 mg | 39% | USDA_SR |
| 805 | Game meat, raccoon, roasted | Lamb, Veal and Game | 7.10 mg | 39% | CNF |
| 806 | Game meat, muskrat, roasted | Lamb, Veal and Game | 7.10 mg | 39% | CNF |
| 807 | Desserts, rennin, tablets, unsweetened | Sweets | 7.07 mg | 39% | USDA_SR |
| 808 | Dessert, rennin, tablets, unsweetened | Sweets | 7.07 mg | 39% | CNF |
| 809 | Spices, allspice, ground | Spices and Herbs | 7.06 mg | 39% | USDA_SR |
| 810 | Spices, allspice, ground | Spices and Herbs | 7.06 mg | 39% | CNF |
| 811 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 7.05 mg | 39% | USDA_SR |
| 812 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 7.04 mg | 39% | USDA_SR |
| 813 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 7.04 mg | 39% | USDA_SR |
| 814 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 7.04 mg | 39% | USDA_SR |
| 815 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 7.04 mg | 39% | CNF |
| 816 | Potato, skin, baked | Vegetables and Vegetable Products | 7.04 mg | 39% | CNF |
| 817 | Chicken, broiler, giblets, simmered | Poultry Products | 7.04 mg | 39% | CNF |
| 818 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 7.01 mg | 39% | USDA_SR |
| 819 | Beans, yellow, raw | Legumes and Legume Products | 7.01 mg | 39% | CNF |
| 820 | Sesame butter, creamy | Nut and Seed Products | 7.00 mg | 39% | USDA_FF |
| 821 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 7.00 mg | 39% | USDA_SR |
| 822 | Game meat, native, sea lion, stellar, kidney, raw | Lamb, Veal and Game | 7.00 mg | 39% | CNF |
| 823 | Egg, whole, dried | Dairy and Egg Products | 6.97 mg | 39% | USDA_FF |
| 824 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 6.97 mg | 39% | CNF |
| 825 | Turkey, all classes, heart, cooked, simmered | Poultry Products | 6.96 mg | 39% | USDA_SR |
| 826 | Turkey, all classes, heart, simmered | Poultry Products | 6.96 mg | 39% | CNF |
| 827 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 6.95 mg | 39% | USDA_FF |
| 828 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 6.95 mg | 39% | USDA_FF |
| 829 | Mollusks, oyster, eastern, cooked, breaded and fried | Finfish and Shellfish Products | 6.95 mg | 39% | USDA_SR |
| 830 | Mollusks, oyster, eastern (blue point), wild, breaded and fried | Finfish and Shellfish Products | 6.95 mg | 39% | CNF |
| 831 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 6.91 mg | 38% | USDA_SR |
| 832 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 6.91 mg | 38% | CNF |
| 833 | Game meat, beaver, raw | Lamb, Veal, and Game Products | 6.90 mg | 38% | USDA_SR |
| 834 | Game meat, native, caribou (reindeer), bone marrow, cooked | Lamb, Veal and Game | 6.90 mg | 38% | CNF |
| 835 | Emu, full rump, cooked, broiled | Poultry Products | 6.89 mg | 38% | USDA_SR |
| 836 | Emu, full rump, cooked, broiled | Poultry Products | 6.89 mg | 38% | CNF |
| 837 | Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled | Beef Products | 6.81 mg | 38% | USDA_SR |
| 838 | Game meat, squirrel, cooked, roasted | Lamb, Veal, and Game Products | 6.81 mg | 38% | USDA_SR |
| 839 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 6.81 mg | 38% | USDA_SR |
| 840 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 6.81 mg | 38% | USDA_SR |
| 841 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 6.81 mg | 38% | USDA_SR |
| 842 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 6.81 mg | 38% | USDA_SR |
| 843 | Game meat, squirrel, roasted | Lamb, Veal and Game | 6.81 mg | 38% | CNF |
| 844 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 6.81 mg | 38% | CNF |
| 845 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 6.81 mg | 38% | CNF |
| 846 | Chicken, capons, giblets, cooked, simmered | Poultry Products | 6.80 mg | 38% | USDA_SR |
| 847 | Goji berries, dried | Fruits and Fruit Juices | 6.80 mg | 38% | USDA_SR |
| 848 | Game meat, native, polar bear, meat, boiled | Lamb, Veal and Game | 6.80 mg | 38% | CNF |
| 849 | Chicken, capon, giblets, simmered | Poultry Products | 6.80 mg | 38% | CNF |
| 850 | Goose, wild (Canada goose), native, breast, meat and skin, roasted | Poultry Products | 6.78 mg | 38% | CNF |
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