Foods high in Iron (USDA SR Legacy)

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 7,481 foods

#	Food	Category	Per 100 g	% DV
51	Spices, fenugreek seed	Spices and Herbs	33.53 mg	186%
52	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Breakfast Cereals	33.39 mg	186%
53	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	American Indian/Alaska Native Foods	33.00 mg	183%
54	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	32.73 mg	182%
55	Spices, tarragon, dried	Spices and Herbs	32.30 mg	179%
56	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	32.14 mg	179%
57	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	32.11 mg	178%
58	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Breakfast Cereals	32.02 mg	178%
59	Spices, chervil, dried	Spices and Herbs	31.95 mg	178%
60	Cereals ready-to-eat, wheat, puffed, fortified	Breakfast Cereals	31.70 mg	176%
61	Cereals ready-to-eat, rice, puffed, fortified	Breakfast Cereals	31.70 mg	176%
62	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	31.29 mg	174%
63	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	31.03 mg	172%
64	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	30.98 mg	172%
65	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	30.86 mg	171%
66	Duck, domesticated, liver, raw	Poultry Products	30.53 mg	170%
67	Goose, liver, raw	Poultry Products	30.53 mg	170%
68	Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry	Breakfast Cereals	30.38 mg	169%
69	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry	Breakfast Cereals	30.38 mg	169%
70	Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry	Breakfast Cereals	30.38 mg	169%
71	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	30.00 mg	167%
72	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	30.00 mg	167%
73	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	30.00 mg	167%
74	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	30.00 mg	167%
75	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Breakfast Cereals	30.00 mg	167%
76	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	30.00 mg	167%
77	Babyfood, cereal, mixed, dry fortified	Baby Foods	30.00 mg	167%
78	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	30.00 mg	167%
79	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	30.00 mg	167%
80	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	30.00 mg	167%
81	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Breakfast Cereals	29.90 mg	166%
82	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Breakfast Cereals	29.75 mg	165%
83	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	Breakfast Cereals	29.73 mg	165%
84	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	29.50 mg	164%
85	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	29.45 mg	164%
86	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	29.45 mg	164%
87	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	29.33 mg	163%
88	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	29.30 mg	163%
89	Spices, rosemary, dried	Spices and Herbs	29.25 mg	162%
90	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	29.00 mg	161%
91	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	29.00 mg	161%
92	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	28.90 mg	161%
93	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	28.90 mg	161%
94	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	28.69 mg	159%
95	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Breakfast Cereals	28.60 mg	159%
96	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	28.60 mg	159%
97	Seaweed, spirulina, dried	Vegetables and Vegetable Products	28.50 mg	158%
98	Cereals, CREAM OF RICE, dry	Breakfast Cereals	28.44 mg	158%
99	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	28.12 mg	156%
100	Spices, sage, ground	Spices and Herbs	28.12 mg	156%

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Foods high in Iron (USDA SR Legacy)

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