Foods high in Iron

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 851–900 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
851	Beans, pink, mature seeds, raw	Legumes and Legume Products	6.77 mg	38%	USDA_SR
852	Moose, liver, braised (Alaska Native)	American Indian/Alaska Native Foods	6.77 mg	38%	USDA_SR
853	Beans, pink, raw	Legumes and Legume Products	6.77 mg	38%	CNF
854	Mung beans, mature seeds, raw	Legumes and Legume Products	6.74 mg	37%	USDA_SR
855	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	6.74 mg	37%	CNF
856	Babyfood, cereal, rice, with applesauce and bananas, strained	Baby Foods	6.73 mg	37%	USDA_SR
857	Radishes, oriental, dried	Vegetables and Vegetable Products	6.73 mg	37%	USDA_SR
858	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	6.73 mg	37%	CNF
859	Mollusks, mussel, blue, cooked, moist heat	Finfish and Shellfish Products	6.72 mg	37%	USDA_SR
860	Mollusks, mussel, blue, boiled or steamed	Finfish and Shellfish Products	6.72 mg	37%	CNF
861	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	6.71 mg	37%	USDA_SR
862	Broadbeans (fava beans), mature seeds, raw	Legumes and Legume Products	6.70 mg	37%	USDA_SR
863	Mollusks, oyster, eastern, canned	Finfish and Shellfish Products	6.70 mg	37%	USDA_SR
864	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	6.70 mg	37%	USDA_SR
865	Sea lion, Steller, heart (Alaska Native)	American Indian/Alaska Native Foods	6.70 mg	37%	USDA_SR
866	Game meat, native, sea lion, stellar, heart, raw	Lamb, Veal and Game	6.70 mg	37%	CNF
867	Broadbeans (fava beans), dry, raw	Legumes and Legume Products	6.70 mg	37%	CNF
868	Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid	Finfish and Shellfish Products	6.70 mg	37%	CNF
869	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	6.69 mg	37%	USDA_SR
870	Beans, kidney, dark red, raw	Legumes and Legume Products	6.69 mg	37%	CNF
871	Nuts, cashew nuts, raw	Nut and Seed Products	6.68 mg	37%	USDA_SR
872	Nuts, cashew nuts, raw	Nuts and Seeds	6.68 mg	37%	CNF
873	Beans, cannellini, dry	Legumes and Legume Products	6.67 mg	37%	USDA_FF
874	Cereals ready-to-eat, POST, FRUITY PEBBLES	Breakfast Cereals	6.67 mg	37%	USDA_SR
875	Game meat, bear, raw	Lamb, Veal, and Game Products	6.65 mg	37%	USDA_SR
876	Rosemary, fresh	Spices and Herbs	6.65 mg	37%	USDA_SR
877	Spices, rosemary, fresh	Spices and Herbs	6.65 mg	37%	CNF
878	Crackers, cream, La Moderna Rikis Cream Crackers	Baked Products	6.64 mg	37%	USDA_SR
879	Snacks, CLIF BAR, mixed flavors	Snacks	6.62 mg	37%	USDA_SR
880	Seeds, sunflower seed flour, partially defatted	Nut and Seed Products	6.62 mg	37%	USDA_SR
881	Snacks, Clif bar, all flavours	Snacks	6.62 mg	37%	CNF
882	Seeds, sunflower seed flour, partially defatted	Nuts and Seeds	6.62 mg	37%	CNF
883	Babyfood, cereal, wheat, prepared with formula or breast milk	Babyfoods	6.61 mg	37%	CNF
884	Lamb, New Zealand, imported, kidney, raw	Lamb, Veal, and Game Products	6.60 mg	37%	USDA_SR
885	Bread crumbs, dry, grated, seasoned	Baked Products	6.60 mg	37%	CNF
886	Dill weed, fresh	Spices and Herbs	6.59 mg	37%	USDA_SR
887	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	6.59 mg	37%	USDA_SR
888	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	6.59 mg	37%	CNF
889	Spices, dill weed, fresh	Spices and Herbs	6.59 mg	37%	CNF
890	Beans, Dry, Dark Red Kidney (0% moisture)	Legumes and Legume Products	6.58 mg	37%	USDA_FF
891	Beans, Dry, Dark Red Kidney (0% moisture)	Legumes and Legume Products	6.58 mg	37%	USDA_FF
892	Beef, variety meats and by-products, liver, cooked, braised	Beef Products	6.54 mg	36%	USDA_SR
893	Beef, liver, braised	Beef Products	6.54 mg	36%	CNF
894	Waffle, buttermilk, frozen, ready-to-heat, microwaved	Baked Products	6.53 mg	36%	USDA_SR
895	Waffle, buttermilk, frozen, ready-to-heat, microwaved	Baked Products	6.53 mg	36%	CNF
896	Lentils, raw	Legumes and Legume Products	6.51 mg	36%	USDA_SR
897	Lentils, raw	Legumes and Legume Products	6.51 mg	36%	CNF
898	Grains, rye flour, dark	Cereals, Grains and Pasta	6.45 mg	36%	CNF
899	Chicken, stewing, giblets, cooked, simmered	Poultry Products	6.44 mg	36%	USDA_SR
900	Chicken, stewing, giblets, simmered	Poultry Products	6.44 mg	36%	CNF

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Foods high in Iron

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