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 951–1000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 951 | Parsley, fresh | Vegetables and Vegetable Products | 6.20 mg | 34% | USDA_SR |
| 952 | Parsley, fresh | Vegetables and Vegetable Products | 6.20 mg | 34% | CNF |
| 953 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 6.19 mg | 34% | USDA_SR |
| 954 | Goose, wild (Canada goose), native, breast, meat and skin, raw | Poultry Products | 6.19 mg | 34% | CNF |
| 955 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 6.19 mg | 34% | CNF |
| 956 | Game meat, caribou, cooked, roasted | Lamb, Veal, and Game Products | 6.17 mg | 34% | USDA_SR |
| 957 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 6.17 mg | 34% | USDA_SR |
| 958 | Beef, liver, pan-fried | Beef Products | 6.17 mg | 34% | CNF |
| 959 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 6.14 mg | 34% | USDA_SR |
| 960 | Pepeao, dried | Vegetables and Vegetable Products | 6.14 mg | 34% | USDA_SR |
| 961 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 6.14 mg | 34% | CNF |
| 962 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 6.11 mg | 34% | USDA_SR |
| 963 | Bear, polar, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 6.10 mg | 34% | USDA_SR |
| 964 | Chicken, roasting, giblets, cooked, simmered | Poultry Products | 6.09 mg | 34% | USDA_SR |
| 965 | Chicken, roasting, giblets, simmered | Poultry Products | 6.09 mg | 34% | CNF |
| 966 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 6.07 mg | 34% | USDA_SR |
| 967 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 6.07 mg | 34% | USDA_SR |
| 968 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 6.07 mg | 34% | CNF |
| 969 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 6.07 mg | 34% | CNF |
| 970 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 6.05 mg | 34% | USDA_SR |
| 971 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 6.05 mg | 34% | USDA_SR |
| 972 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 6.05 mg | 34% | CNF |
| 973 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 6.05 mg | 34% | CNF |
| 974 | Chia seeds, dry, raw | Cereal Grains and Pasta | 6.04 mg | 34% | USDA_FF |
| 975 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 6.04 mg | 34% | USDA_SR |
| 976 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 6.04 mg | 34% | USDA_SR |
| 977 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 6.04 mg | 34% | CNF |
| 978 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 6.04 mg | 34% | CNF |
| 979 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 6.02 mg | 33% | USDA_SR |
| 980 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 6.02 mg | 33% | CNF |
| 981 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 6.00 mg | 33% | USDA_SR |
| 982 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 6.00 mg | 33% | USDA_SR |
| 983 | Shallots, freeze-dried | Vegetables and Vegetable Products | 6.00 mg | 33% | USDA_SR |
| 984 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 6.00 mg | 33% | USDA_SR |
| 985 | Cereal, hot, oats, large flakes, whole-grain, dry, Cream Hill Estates | Breakfast cereals | 6.00 mg | 33% | CNF |
| 986 | Fish, cisco (lake herring, tullibee), native, smoked, dried | Finfish and Shellfish Products | 6.00 mg | 33% | CNF |
| 987 | Game meat, native, ringed seal, eyes, raw | Lamb, Veal and Game | 6.00 mg | 33% | CNF |
| 988 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 6.00 mg | 33% | CNF |
| 989 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 6.00 mg | 33% | CNF |
| 990 | Shallot, freeze-dried | Vegetables and Vegetable Products | 6.00 mg | 33% | CNF |
| 991 | Milk and cereal bar | Snacks | 5.99 mg | 33% | USDA_SR |
| 992 | Bar, milk and cereal | Baked Products | 5.99 mg | 33% | CNF |
| 993 | Nuts, cashew nuts, raw | Nut and Seed Products | 5.99 mg | 33% | USDA_FF |
| 994 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 5.98 mg | 33% | USDA_SR |
| 995 | Veal, liver, pan-fried | Lamb, Veal and Game | 5.98 mg | 33% | CNF |
| 996 | Cereal, ready to eat, Smart Bran Psyllium, Nature's Path | Breakfast cereals | 5.98 mg | 33% | CNF |
| 997 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 5.96 mg | 33% | USDA_SR |
| 998 | Chicken, heart, all classes, raw | Poultry Products | 5.96 mg | 33% | USDA_SR |
| 999 | Chicken, broiler, heart, raw | Poultry Products | 5.96 mg | 33% | CNF |
| 1000 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 5.95 mg | 33% | USDA_SR |
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