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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Bread, italian, toasted | Baked Products | 3.80 mg | 21% |
| 802 | Cracker, 7 grain | Baked Products | 3.80 mg | 21% |
| 803 | Sweets, syrups, sorghum | Sweets | 3.80 mg | 21% |
| 804 | Game meat, native, caribou (reindeer), brain, boiled | Lamb, Veal and Game | 3.80 mg | 21% |
| 805 | Bagel, cinnamon-raisin | Baked Products | 3.80 mg | 21% |
| 806 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 3.80 mg | 21% |
| 807 | Game meat, native, beaver, raw | Lamb, Veal and Game | 3.80 mg | 21% |
| 808 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 3.80 mg | 21% |
| 809 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 3.80 mg | 21% |
| 810 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 811 | Mollusks, abalone, mixed species, flour coated, fried | Finfish and Shellfish Products | 3.80 mg | 21% |
| 812 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 813 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.80 mg | 21% |
| 814 | Coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% |
| 815 | Cereal, ready to eat, Heritage Muesli, Nature's Path | Breakfast cereals | 3.80 mg | 21% |
| 816 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 3.79 mg | 21% |
| 817 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% |
| 818 | Bread, white, commercial, with added fibre, toasted | Baked Products | 3.77 mg | 21% |
| 819 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.77 mg | 21% |
| 820 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 821 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 822 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% |
| 823 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% |
| 824 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 3.73 mg | 21% |
| 825 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.73 mg | 21% |
| 826 | Game meat, goat, roasted | Lamb, Veal and Game | 3.73 mg | 21% |
| 827 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.73 mg | 21% |
| 828 | Meatless, sausage | Legumes and Legume Products | 3.72 mg | 21% |
| 829 | Leavening agent, cream of tartar | Baked Products | 3.72 mg | 21% |
| 830 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 3.72 mg | 21% |
| 831 | Snacks, corn-based, extruded, onion | Snacks | 3.72 mg | 21% |
| 832 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.71 mg | 21% |
| 833 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.71 mg | 21% |
| 834 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 3.71 mg | 21% |
| 835 | Turkey, all classes, heart, raw | Poultry Products | 3.70 mg | 21% |
| 836 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.70 mg | 21% |
| 837 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.70 mg | 21% |
| 838 | Beans, white, boiled, salted | Legumes and Legume Products | 3.70 mg | 21% |
| 839 | Beans, white, boiled | Legumes and Legume Products | 3.70 mg | 21% |
| 840 | Cracker, melba toast, plain, unsalted | Baked Products | 3.70 mg | 21% |
| 841 | Cracker, melba toast, plain | Baked Products | 3.70 mg | 21% |
| 842 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 3.70 mg | 21% |
| 843 | Veal, grain-fed, shoulder, blade steak, lean, braised | Lamb, Veal and Game | 3.70 mg | 21% |
| 844 | Ostrich, outside strip, raw | Poultry Products | 3.69 mg | 20% |
| 845 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 3.69 mg | 20% |
| 846 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% |
| 847 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.68 mg | 20% |
| 848 | Turkey, all classes, gizzard, simmered | Poultry Products | 3.68 mg | 20% |
| 849 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.68 mg | 20% |
| 850 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.68 mg | 20% |
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