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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.68 mg | 20% |
| 852 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 3.67 mg | 20% |
| 853 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 3.66 mg | 20% |
| 854 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 3.65 mg | 20% |
| 855 | Cracker, standard snack-type, with whole-wheat | Baked Products | 3.65 mg | 20% |
| 856 | Bread, rye | Baked Products | 3.64 mg | 20% |
| 857 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 858 | Agave, dried | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 859 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 3.64 mg | 20% |
| 860 | Borage, boiled, drained | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 861 | Game meat, elk, roasted | Lamb, Veal and Game | 3.63 mg | 20% |
| 862 | Bread, white, commercial, reduced sodium | Baked Products | 3.63 mg | 20% |
| 863 | Bread, white, commercial | Baked Products | 3.63 mg | 20% |
| 864 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% |
| 865 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% |
| 866 | Burrito, bean and cheese, microwaved | Mixed Dishes | 3.61 mg | 20% |
| 867 | Bread, rice bran, gluten free | Baked Products | 3.61 mg | 20% |
| 868 | Veal, lungs, braised | Lamb, Veal and Game | 3.61 mg | 20% |
| 869 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 3.60 mg | 20% |
| 870 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 3.60 mg | 20% |
| 871 | Ice cream cone, cake or wafer-type | Baked Products | 3.60 mg | 20% |
| 872 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 3.60 mg | 20% |
| 873 | Cracker, standard snack type, low sodium | Baked Products | 3.60 mg | 20% |
| 874 | Sweets, syrups, cane | Sweets | 3.60 mg | 20% |
| 875 | Game meat, native, bearded seal, blubber, raw | Lamb, Veal and Game | 3.60 mg | 20% |
| 876 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 3.60 mg | 20% |
| 877 | Grains, barley, dry | Cereals, Grains and Pasta | 3.60 mg | 20% |
| 878 | Hot chocolate, cocoa, without sugar, mix, powder | Beverages | 3.60 mg | 20% |
| 879 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 3.60 mg | 20% |
| 880 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 3.59 mg | 20% |
| 881 | Beef, chuck, cross rib roast, boneless, lean, cooked, braised | Beef Products | 3.59 mg | 20% |
| 882 | Beef, hip, sirloin tip roast, boneless, lean, cooked, roasted | Beef Products | 3.59 mg | 20% |
| 883 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 3.58 mg | 20% |
| 884 | Cereal, ready to eat, Mesa Sunrise, Nature's Path | Breakfast cereals | 3.58 mg | 20% |
| 885 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 3.58 mg | 20% |
| 886 | Beef, loin, tenderloin, roast, lean, cooked, roasted | Beef Products | 3.58 mg | 20% |
| 887 | Cracker, milk | Baked Products | 3.58 mg | 20% |
| 888 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 3.58 mg | 20% |
| 889 | Spinach, boiled, drained | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 890 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 3.57 mg | 20% |
| 891 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 892 | Cracker, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% |
| 893 | Beef, rib, rib eye steak, boneless, lean, cooked, broiled | Beef Products | 3.56 mg | 20% |
| 894 | Bread, sprouted wheat, commercial, toasted | Baked Products | 3.55 mg | 20% |
| 895 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 3.55 mg | 20% |
| 896 | Agave, cooked | Vegetables and Vegetable Products | 3.55 mg | 20% |
| 897 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 3.55 mg | 20% |
| 898 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 3.55 mg | 20% |
| 899 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 3.55 mg | 20% |
| 900 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 3.55 mg | 20% |
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