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 1001–1050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Crackers, rye, wafers, plain | Baked Products | 5.94 mg | 33% | USDA_SR |
| 1002 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 5.94 mg | 33% | USDA_SR |
| 1003 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 5.94 mg | 33% | USDA_SR |
| 1004 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 5.94 mg | 33% | CNF |
| 1005 | Cracker, rye, wafers, plain | Baked Products | 5.94 mg | 33% | CNF |
| 1006 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 5.94 mg | 33% | CNF |
| 1007 | Blackeye pea, dry | Legumes and Legume Products | 5.93 mg | 33% | USDA_FF |
| 1008 | Chicken, stewing, giblets, raw | Poultry Products | 5.93 mg | 33% | USDA_SR |
| 1009 | Chicken, stewing, giblets, raw | Poultry Products | 5.93 mg | 33% | CNF |
| 1010 | Turkey, whole, giblets, raw | Poultry Products | 5.92 mg | 33% | USDA_SR |
| 1011 | Turkey, all classes, giblets, raw | Poultry Products | 5.92 mg | 33% | CNF |
| 1012 | Canada Goose, breast meat only, skinless, raw | Poultry Products | 5.91 mg | 33% | USDA_SR |
| 1013 | Dove, cooked (includes squab) | Poultry Products | 5.91 mg | 33% | USDA_SR |
| 1014 | Goose, wild (Canada goose), native, breast, skinless, raw | Poultry Products | 5.91 mg | 33% | CNF |
| 1015 | Dove (includes squab), cooked | Poultry Products | 5.91 mg | 33% | CNF |
| 1016 | Chicken, roasting, meat and skin, raw | Poultry Products | 5.91 mg | 33% | CNF |
| 1017 | Lamb, variety meats and by-products, mechanically separated, raw | Lamb, Veal, and Game Products | 5.90 mg | 33% | USDA_SR |
| 1018 | Lamb, mechanically separated, raw | Lamb, Veal and Game | 5.90 mg | 33% | CNF |
| 1019 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 5.89 mg | 33% | USDA_SR |
| 1020 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 5.88 mg | 33% | USDA_SR |
| 1021 | Cereal, ready to eat, Multigrain, Nature's Path | Breakfast cereals | 5.88 mg | 33% | CNF |
| 1022 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 5.88 mg | 33% | CNF |
| 1023 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 5.87 mg | 33% | USDA_FF |
| 1024 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 5.87 mg | 33% | USDA_FF |
| 1025 | Chicken, broilers or fryers, giblets, raw | Poultry Products | 5.86 mg | 33% | USDA_SR |
| 1026 | Chicken, broiler, giblets, raw | Poultry Products | 5.86 mg | 33% | CNF |
| 1027 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 5.85 mg | 32% | USDA_FF |
| 1028 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 5.85 mg | 32% | USDA_FF |
| 1029 | Pork, fresh, variety meats and by-products, heart, cooked, braised | Pork Products | 5.83 mg | 32% | USDA_SR |
| 1030 | Pork, heart, braised | Pork Products | 5.83 mg | 32% | CNF |
| 1031 | Soy flour, full-fat, roasted | Legumes and Legume Products | 5.82 mg | 32% | USDA_SR |
| 1032 | Soy flour, full-fat, roasted | Legumes and Legume Products | 5.82 mg | 32% | CNF |
| 1033 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 5.81 mg | 32% | USDA_SR |
| 1034 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 5.81 mg | 32% | CNF |
| 1035 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 5.80 mg | 32% | USDA_SR |
| 1036 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 5.80 mg | 32% | USDA_SR |
| 1037 | Beef, kidney, simmered | Beef Products | 5.80 mg | 32% | CNF |
| 1038 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 5.78 mg | 32% | USDA_SR |
| 1039 | Mollusks, oyster, eastern (blue point), farmed, raw | Finfish and Shellfish Products | 5.78 mg | 32% | CNF |
| 1040 | Flaxseed, ground | Nut and Seed Products | 5.78 mg | 32% | USDA_FF |
| 1041 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.76 mg | 32% | USDA_SR |
| 1042 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.76 mg | 32% | USDA_SR |
| 1043 | Game meat, native, rabbit, wild, cooked | Lamb, Veal and Game | 5.75 mg | 32% | CNF |
| 1044 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 5.74 mg | 32% | CNF |
| 1045 | Seeds, flaxseed | Nut and Seed Products | 5.73 mg | 32% | USDA_SR |
| 1046 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 5.73 mg | 32% | CNF |
| 1047 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 5.71 mg | 32% | CNF |
| 1048 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled | Beef Products | 5.70 mg | 32% | USDA_SR |
| 1049 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 5.70 mg | 32% | CNF |
| 1050 | Game meat, native, moose, kidney, raw | Lamb, Veal and Game | 5.70 mg | 32% | CNF |
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