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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Beef, tongue, potted or deviled | Beef Products | 3.40 mg | 19% |
| 952 | Turkey, all classes, giblets, simmered | Poultry Products | 3.39 mg | 19% |
| 953 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 3.39 mg | 19% |
| 954 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% |
| 955 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.39 mg | 19% |
| 956 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 3.39 mg | 19% |
| 957 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.38 mg | 19% |
| 958 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 3.38 mg | 19% |
| 959 | Veal, kidney, raw | Lamb, Veal and Game | 3.36 mg | 19% |
| 960 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 3.36 mg | 19% |
| 961 | Wonton wrapper (egg roll wrapper) | Baked Products | 3.36 mg | 19% |
| 962 | Grains, sorghum | Cereals, Grains and Pasta | 3.36 mg | 19% |
| 963 | Beef, chuck, blade roast, boneless, lean, cooked, braised | Beef Products | 3.36 mg | 19% |
| 964 | Beef, chuck, blade steak, with bone, lean, cooked, braised | Beef Products | 3.36 mg | 19% |
| 965 | Game meat, deer (venison), ground, cooked, pan-broiled | Lamb, Veal and Game | 3.35 mg | 19% |
| 966 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 3.35 mg | 19% |
| 967 | Pork, tongue, raw | Pork Products | 3.35 mg | 19% |
| 968 | Game meat, native, rabbit, wild, raw | Lamb, Veal and Game | 3.35 mg | 19% |
| 969 | Cracker, whole-wheat | Baked Products | 3.34 mg | 19% |
| 970 | Bread, multigrain, toasted | Baked Products | 3.34 mg | 19% |
| 971 | Bread, egg, (challah), toasted | Baked Products | 3.34 mg | 19% |
| 972 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 3.34 mg | 19% |
| 973 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal and Game | 3.34 mg | 19% |
| 974 | Beef, composite cuts, steak/roast, lean and fat, cooked | Beef Products | 3.34 mg | 19% |
| 975 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised | Beef Products | 3.33 mg | 18% |
| 976 | Beef, chuck, cross rib steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 3.33 mg | 18% |
| 977 | Lentils, boiled, salted | Legumes and Legume Products | 3.33 mg | 18% |
| 978 | Lentils, boiled | Legumes and Legume Products | 3.33 mg | 18% |
| 979 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.33 mg | 18% |
| 980 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 3.32 mg | 18% |
| 981 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 3.32 mg | 18% |
| 982 | Rice, spanish rice mix, unprepared | Mixed Dishes | 3.32 mg | 18% |
| 983 | Beef, hip, inside (top) round steak, boneless, lean, cooked, braised | Beef Products | 3.32 mg | 18% |
| 984 | Cake, date square (matrimonial cake), homemade | Baked Products | 3.31 mg | 18% |
| 985 | Bread, made with milk, commercial, toasted | Baked Products | 3.31 mg | 18% |
| 986 | Ostrich, top loin, cooked | Poultry Products | 3.31 mg | 18% |
| 987 | Bread, white with raisins, commercial, toasted | Baked Products | 3.31 mg | 18% |
| 988 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 3.31 mg | 18% |
| 989 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 3.31 mg | 18% |
| 990 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% |
| 991 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 3.30 mg | 18% |
| 992 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 3.30 mg | 18% |
| 993 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 3.30 mg | 18% |
| 994 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.30 mg | 18% |
| 995 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 3.30 mg | 18% |
| 996 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 3.30 mg | 18% |
| 997 | Game meat, native, caribou (reindeer), tongue, cooked | Lamb, Veal and Game | 3.30 mg | 18% |
| 998 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 999 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% |
| 1000 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% |
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