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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Millet flour | Cereal Grains and Pasta | 3.94 mg | 22% |
| 852 | Gravy, pork, dry, powder | Soups, Sauces, and Gravies | 3.94 mg | 22% |
| 853 | Pate, truffle flavor | Sausages and Luncheon Meats | 3.94 mg | 22% |
| 854 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 3.93 mg | 22% |
| 855 | Carrot, dehydrated | Vegetables and Vegetable Products | 3.93 mg | 22% |
| 856 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.92 mg | 22% |
| 857 | Pretzels, soft, unsalted | Snacks | 3.92 mg | 22% |
| 858 | Pretzels, soft | Snacks | 3.92 mg | 22% |
| 859 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 3.92 mg | 22% |
| 860 | Bread, rice bran, toasted | Baked Products | 3.92 mg | 22% |
| 861 | Bread, french or vienna (includes sourdough) | Baked Products | 3.91 mg | 22% |
| 862 | Peanuts, spanish, raw | Legumes and Legume Products | 3.91 mg | 22% |
| 863 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.91 mg | 22% |
| 864 | Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native) | American Indian/Alaska Native Foods | 3.90 mg | 22% |
| 865 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.90 mg | 22% |
| 866 | Spices, onion powder | Spices and Herbs | 3.90 mg | 22% |
| 867 | Bread, roll, Mexican, bollilo | Baked Products | 3.90 mg | 22% |
| 868 | Seasoning mix, dry, chili, original | Spices and Herbs | 3.90 mg | 22% |
| 869 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.90 mg | 22% |
| 870 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 3.87 mg | 22% |
| 871 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.87 mg | 22% |
| 872 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.87 mg | 22% |
| 873 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 3.86 mg | 21% |
| 874 | Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered | Beef Products | 3.86 mg | 21% |
| 875 | Ostrich, oyster, raw | Poultry Products | 3.86 mg | 21% |
| 876 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.85 mg | 21% |
| 877 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 3.85 mg | 21% |
| 878 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 3.83 mg | 21% |
| 879 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 3.83 mg | 21% |
| 880 | Game meat, horse, raw | Lamb, Veal, and Game Products | 3.82 mg | 21% |
| 881 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 3.81 mg | 21% |
| 882 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 3.81 mg | 21% |
| 883 | Bread, stuffing, dry mix | Baked Products | 3.81 mg | 21% |
| 884 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 3.81 mg | 21% |
| 885 | Bagels, cinnamon-raisin | Baked Products | 3.80 mg | 21% |
| 886 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% |
| 887 | Mollusks, abalone, mixed species, cooked, fried | Finfish and Shellfish Products | 3.80 mg | 21% |
| 888 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.80 mg | 21% |
| 889 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.80 mg | 21% |
| 890 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 3.80 mg | 21% |
| 891 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.80 mg | 21% |
| 892 | Syrups, sorghum | Sweets | 3.80 mg | 21% |
| 893 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% |
| 894 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% |
| 895 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.79 mg | 21% |
| 896 | Beef, chuck, clod steak, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised | Beef Products | 3.79 mg | 21% |
| 897 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% |
| 898 | Babyfood, pretzels | Baby Foods | 3.77 mg | 21% |
| 899 | School Lunch, chicken patty, whole grain breaded | Fast Foods | 3.77 mg | 21% |
| 900 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.77 mg | 21% |
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