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 901–950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 6.43 mg | 36% | USDA_SR |
| 902 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 6.43 mg | 36% | USDA_SR |
| 903 | Cookies, molasses | Baked Products | 6.43 mg | 36% | USDA_SR |
| 904 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 6.43 mg | 36% | USDA_SR |
| 905 | Cookie, molasses | Baked Products | 6.43 mg | 36% | CNF |
| 906 | Cookies, gingersnaps | Baked Products | 6.40 mg | 36% | USDA_SR |
| 907 | Lamb, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 6.40 mg | 36% | USDA_SR |
| 908 | Liver sausage, liverwurst, pork | Sausages and Luncheon Meats | 6.40 mg | 36% | USDA_SR |
| 909 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 6.40 mg | 36% | USDA_SR |
| 910 | Blood sausage | Sausages and Luncheon Meats | 6.40 mg | 36% | USDA_SR |
| 911 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 6.40 mg | 36% | USDA_SR |
| 912 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 6.40 mg | 36% | USDA_SR |
| 913 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 6.40 mg | 36% | CNF |
| 914 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 6.40 mg | 36% | CNF |
| 915 | Goose, wild (Canada goose), native, leg, meat and skin, boiled | Poultry Products | 6.40 mg | 36% | CNF |
| 916 | Waffle, whole wheat, low fat | Baked Products | 6.40 mg | 36% | CNF |
| 917 | Cookie, ginger snap | Baked Products | 6.40 mg | 36% | CNF |
| 918 | Lamb, lungs, raw | Lamb, Veal and Game | 6.40 mg | 36% | CNF |
| 919 | Veal, liver, raw | Lamb, Veal and Game | 6.40 mg | 36% | CNF |
| 920 | Liver sausage, liverwurst, pork | Sausages and Luncheon meats | 6.40 mg | 36% | CNF |
| 921 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 6.38 mg | 35% | USDA_SR |
| 922 | Beef, variety meats and by-products, heart, cooked, simmered | Beef Products | 6.38 mg | 35% | USDA_SR |
| 923 | Lamb, kidney, raw | Lamb, Veal and Game | 6.38 mg | 35% | CNF |
| 924 | Beef, heart, simmered | Beef Products | 6.38 mg | 35% | CNF |
| 925 | Soy flour, full-fat, raw | Legumes and Legume Products | 6.37 mg | 35% | USDA_SR |
| 926 | Soy flour, full-fat, raw | Legumes and Legume Products | 6.37 mg | 35% | CNF |
| 927 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 6.36 mg | 35% | USDA_SR |
| 928 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 6.36 mg | 35% | CNF |
| 929 | Snacks, crisped rice bar, almond | Snacks | 6.35 mg | 35% | USDA_SR |
| 930 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 6.35 mg | 35% | USDA_SR |
| 931 | Snacks, crisped rice bar, almond | Snacks | 6.35 mg | 35% | CNF |
| 932 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 6.35 mg | 35% | CNF |
| 933 | Chocolate, dark, 60-69% cacao solids | Sweets | 6.32 mg | 35% | USDA_SR |
| 934 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 6.32 mg | 35% | CNF |
| 935 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 6.31 mg | 35% | USDA_SR |
| 936 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 6.31 mg | 35% | CNF |
| 937 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 6.30 mg | 35% | USDA_SR |
| 938 | Snacks, crisped rice bar, chocolate chip | Snacks | 6.30 mg | 35% | USDA_SR |
| 939 | Snacks, crisped rice bar, chocolate chip | Snacks | 6.30 mg | 35% | CNF |
| 940 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 6.28 mg | 35% | USDA_SR |
| 941 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 6.27 mg | 35% | USDA_FF |
| 942 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 6.27 mg | 35% | USDA_FF |
| 943 | Gravy, instant beef, dry | Soups, Sauces, and Gravies | 6.27 mg | 35% | USDA_SR |
| 944 | Gravy, instant beef, dry | Soups, Sauces and Gravies | 6.27 mg | 35% | CNF |
| 945 | Wheat germ, crude | Cereal Grains and Pasta | 6.26 mg | 35% | USDA_SR |
| 946 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 6.26 mg | 35% | CNF |
| 947 | Chicken, capons, giblets, raw | Poultry Products | 6.25 mg | 35% | USDA_SR |
| 948 | Chicken, capon, giblets, raw | Poultry Products | 6.25 mg | 35% | CNF |
| 949 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 6.21 mg | 34% | USDA_SR |
| 950 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 6.20 mg | 34% | USDA_SR |
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