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 51–100 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
51	Game meat, native, walrus, dry	Lamb, Veal and Game	43.00 mg	239%	CNF
52	Spices, bay leaf	Spices and Herbs	43.00 mg	239%	CNF
53	Cereals, MALT-O-MEAL, chocolate, dry	Breakfast Cereals	42.88 mg	238%	USDA_SR
54	Spices, coriander leaf, dried	Spices and Herbs	42.46 mg	236%	USDA_SR
55	Spices, coriander leaf (cilantro), dried	Spices and Herbs	42.46 mg	236%	CNF
56	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Breakfast Cereals	42.03 mg	234%	USDA_SR
57	Lamb, variety meats and by-products, spleen, raw	Lamb, Veal, and Game Products	41.89 mg	233%	USDA_SR
58	Lamb, spleen, raw	Lamb, Veal and Game	41.89 mg	233%	CNF
59	Goose, wild (Canada goose), native, liver, raw	Poultry Products	41.60 mg	231%	CNF
60	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	41.38 mg	230%	USDA_SR
61	Babyfood, cereal, mixed grain, dry	Babyfoods	41.12 mg	228%	CNF
62	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Breakfast Cereals	40.93 mg	227%	USDA_SR
63	Babyfood, cereal, oat, dry	Babyfoods	40.03 mg	222%	CNF
64	Beef, variety meats and by-products, spleen, cooked, braised	Beef Products	39.36 mg	219%	USDA_SR
65	Beef, spleen, braised	Beef Products	39.36 mg	219%	CNF
66	Cereals, QUAKER, corn grits, instant, plain, dry	Breakfast Cereals	38.75 mg	215%	USDA_SR
67	Lamb, variety meats and by-products, spleen, cooked, braised	Lamb, Veal, and Game Products	38.67 mg	215%	USDA_SR
68	Lamb, spleen, braised	Lamb, Veal and Game	38.67 mg	215%	CNF
69	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	38.37 mg	213%	USDA_SR
70	Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry	Breakfast Cereals	38.20 mg	212%	USDA_SR
71	Spices, savory, ground	Spices and Herbs	37.88 mg	210%	USDA_SR
72	Spices, savory, ground	Spices and Herbs	37.88 mg	210%	CNF
73	Babyfood, rice and apples, dry	Baby Foods	37.00 mg	206%	USDA_SR
74	Spices, anise seed	Spices and Herbs	36.96 mg	205%	USDA_SR
75	Spices, anise seeds	Spices and Herbs	36.96 mg	205%	CNF
76	Spices, oregano, dried	Spices and Herbs	36.80 mg	204%	USDA_SR
77	Spices, oregano, ground	Spices and Herbs	36.80 mg	204%	CNF
78	Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	Sweets	36.00 mg	200%	USDA_SR
79	Spices, poultry seasoning	Spices and Herbs	35.30 mg	196%	USDA_SR
80	Spices, poultry seasoning	Spices and Herbs	35.30 mg	196%	CNF
81	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	34.87 mg	194%	CNF
82	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted	Breakfast Cereals	34.82 mg	193%	USDA_SR
83	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	34.29 mg	190%	USDA_SR
84	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	33.81 mg	188%	USDA_SR
85	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	33.80 mg	188%	USDA_SR
86	Babyfood, cereal, barley, with milk powder, dry	Babyfoods	33.75 mg	188%	CNF
87	Spices, fenugreek seed	Spices and Herbs	33.53 mg	186%	USDA_SR
88	Spices, fenugreek seed	Spices and Herbs	33.53 mg	186%	CNF
89	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Breakfast Cereals	33.39 mg	186%	USDA_SR
90	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	American Indian/Alaska Native Foods	33.00 mg	183%	USDA_SR
91	Game meat, native, caribou (reindeer), liver, raw	Lamb, Veal and Game	33.00 mg	183%	CNF
92	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	32.73 mg	182%	USDA_SR
93	Spices, tarragon, dried	Spices and Herbs	32.30 mg	179%	USDA_SR
94	Spices, tarragon, dried	Spices and Herbs	32.30 mg	179%	CNF
95	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	32.14 mg	179%	USDA_SR
96	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	32.11 mg	178%	USDA_SR
97	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Breakfast Cereals	32.02 mg	178%	USDA_SR
98	Spices, chervil, dried	Spices and Herbs	31.95 mg	178%	USDA_SR
99	Spices, chervil, dried	Spices and Herbs	31.95 mg	178%	CNF
100	Cereals ready-to-eat, wheat, puffed, fortified	Breakfast Cereals	31.70 mg	176%	USDA_SR

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Foods high in Iron

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