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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Squab (pigeon), meat and skin, raw | Poultry Products | 3.54 mg | 20% |
| 902 | Ostrich, round, raw | Poultry Products | 3.54 mg | 20% |
| 903 | Fast foods, corn dog, wiener/sausage with cornflour coating | Fast Foods | 3.53 mg | 20% |
| 904 | Seeds, lotus seeds, dried | Nuts and Seeds | 3.53 mg | 20% |
| 905 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 3.53 mg | 20% |
| 906 | Roll, dinner, egg | Baked Products | 3.52 mg | 20% |
| 907 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 3.52 mg | 20% |
| 908 | Game meat, bison, top round, lean, steak, cooked, broiled | Lamb, Veal and Game | 3.52 mg | 20% |
| 909 | Cereal, ready to eat, Hemp Plus Granola, Nature's Path | Breakfast cereals | 3.52 mg | 20% |
| 910 | Grains, wheat, durum | Cereals, Grains and Pasta | 3.52 mg | 20% |
| 911 | Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 3.51 mg | 19% |
| 912 | Mollusks, snail, raw | Finfish and Shellfish Products | 3.50 mg | 19% |
| 913 | Beef, composite cuts, stewing beef, 0mm (0") trim, cooked | Beef Products | 3.50 mg | 19% |
| 914 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 3.50 mg | 19% |
| 915 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 3.50 mg | 19% |
| 916 | Nuts, almond butter, plain | Nuts and Seeds | 3.49 mg | 19% |
| 917 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.49 mg | 19% |
| 918 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.49 mg | 19% |
| 919 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% |
| 920 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 3.48 mg | 19% |
| 921 | Game meat, bison, top sirloin, separable lean only, steak, cooked, broiled | Lamb, Veal and Game | 3.47 mg | 19% |
| 922 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% |
| 923 | Beef, chuck, cross rib steak, boneless, lean, cooked, braised | Beef Products | 3.47 mg | 19% |
| 924 | Cracker, wheat, low fat | Baked Products | 3.47 mg | 19% |
| 925 | Cracker, cheese, whole-grain | Baked Products | 3.46 mg | 19% |
| 926 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 3.45 mg | 19% |
| 927 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 3.45 mg | 19% |
| 928 | Bread, wheat germ | Baked Products | 3.45 mg | 19% |
| 929 | Deli meat, beef, cured, jellied | Sausages and Luncheon meats | 3.45 mg | 19% |
| 930 | Bread, Italian | Baked Products | 3.44 mg | 19% |
| 931 | Roll, hamburger / hot dog, plain | Baked Products | 3.43 mg | 19% |
| 932 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% |
| 933 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 3.43 mg | 19% |
| 934 | Frybread, made with lard | Baked Products | 3.43 mg | 19% |
| 935 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 3.42 mg | 19% |
| 936 | Breakfast tart, low fat | Baked Products | 3.42 mg | 19% |
| 937 | Game meat, bison, roasted | Lamb, Veal and Game | 3.42 mg | 19% |
| 938 | Falafel, homemade | Legumes and Legume Products | 3.42 mg | 19% |
| 939 | Bread, white, commercial, with added fibre | Baked Products | 3.41 mg | 19% |
| 940 | Cereal, ready to eat, Vanilla Almond Granola, Nature's Path | Breakfast cereals | 3.41 mg | 19% |
| 941 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 3.41 mg | 19% |
| 942 | Soup, NISSIN, CUP NOODLES, ramen noodle, chicken flavour, dry | Soups, Sauces and Gravies | 3.41 mg | 19% |
| 943 | Meat sticks, beef, non-refrigerated, smoked | Sausages and Luncheon meats | 3.40 mg | 19% |
| 944 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.40 mg | 19% |
| 945 | Fish, herring eggs on giant kelp, native, Pacific | Finfish and Shellfish Products | 3.40 mg | 19% |
| 946 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 3.40 mg | 19% |
| 947 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 3.40 mg | 19% |
| 948 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.40 mg | 19% |
| 949 | Game meat, deer (venison), raw | Lamb, Veal and Game | 3.40 mg | 19% |
| 950 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% |
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