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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 4.12 mg | 23% |
| 802 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 4.12 mg | 23% |
| 803 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 4.12 mg | 23% |
| 804 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 4.12 mg | 23% |
| 805 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 4.11 mg | 23% |
| 806 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 4.10 mg | 23% |
| 807 | Archway Home Style Cookies, Iced Molasses | Baked Products | 4.10 mg | 23% |
| 808 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 23% |
| 809 | Caribou, hind quarter meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 23% |
| 810 | Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 4.09 mg | 23% |
| 811 | Bagels, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% |
| 812 | Bread, wheat, toasted | Baked Products | 4.09 mg | 23% |
| 813 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 4.09 mg | 23% |
| 814 | Croutons, plain | Baked Products | 4.08 mg | 23% |
| 815 | Game meat, elk, round, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 4.08 mg | 23% |
| 816 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 4.07 mg | 23% |
| 817 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 4.07 mg | 23% |
| 818 | Game meat, elk, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 4.07 mg | 23% |
| 819 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 4.07 mg | 23% |
| 820 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 4.06 mg | 23% |
| 821 | Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry | Baked Products | 4.06 mg | 23% |
| 822 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 4.06 mg | 23% |
| 823 | Frybread, made with lard (Navajo) | American Indian/Alaska Native Foods | 4.04 mg | 22% |
| 824 | Yeast extract spread | Vegetables and Vegetable Products | 4.04 mg | 22% |
| 825 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 4.04 mg | 22% |
| 826 | Crackers, standard snack-type, regular | Baked Products | 4.03 mg | 22% |
| 827 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 4.03 mg | 22% |
| 828 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 4.03 mg | 22% |
| 829 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 4.03 mg | 22% |
| 830 | Nuts, butternuts, dried | Nut and Seed Products | 4.02 mg | 22% |
| 831 | Emu, ground, raw | Poultry Products | 4.02 mg | 22% |
| 832 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 4.01 mg | 22% |
| 833 | Cookies, chocolate wafers | Baked Products | 4.01 mg | 22% |
| 834 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 4.01 mg | 22% |
| 835 | Drumstick leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 836 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 4.00 mg | 22% |
| 837 | Oat flour, partially debranned | Cereal Grains and Pasta | 4.00 mg | 22% |
| 838 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 4.00 mg | 22% |
| 839 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 4.00 mg | 22% |
| 840 | Winged bean leaves, raw | Vegetables and Vegetable Products | 4.00 mg | 22% |
| 841 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 3.99 mg | 22% |
| 842 | Bagels, egg | Baked Products | 3.98 mg | 22% |
| 843 | Quail, meat and skin, raw | Poultry Products | 3.97 mg | 22% |
| 844 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 3.96 mg | 22% |
| 845 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 3.96 mg | 22% |
| 846 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 3.95 mg | 22% |
| 847 | Rolls, hamburger or hotdog, mixed-grain | Baked Products | 3.95 mg | 22% |
| 848 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 3.95 mg | 22% |
| 849 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 3.95 mg | 22% |
| 850 | Gravy, pork, dry, powder | Soups, Sauces, and Gravies | 3.94 mg | 22% |
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