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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Ascidians, native (tunughnak) | Finfish and Shellfish Products | 3.30 mg | 18% |
| 1002 | Game meat, native, caribou (reindeer), tongue, cooked | Lamb, Veal and Game | 3.30 mg | 18% |
| 1003 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 3.29 mg | 18% |
| 1004 | English muffin, multigrain (also granola), toasted | Baked Products | 3.29 mg | 18% |
| 1005 | Gravy, turkey, dehydrated | Soups, Sauces and Gravies | 3.29 mg | 18% |
| 1006 | Roll (kaiser), hard | Baked Products | 3.28 mg | 18% |
| 1007 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.28 mg | 18% |
| 1008 | Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 3.28 mg | 18% |
| 1009 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 3.27 mg | 18% |
| 1010 | Meatless, chicken | Legumes and Legume Products | 3.27 mg | 18% |
| 1011 | Duck, young duckling, domestic, White Pekin, breast, meat and skin, boneless, roasted | Poultry Products | 3.26 mg | 18% |
| 1012 | Currant, zante, dried | Fruits and fruit juices | 3.26 mg | 18% |
| 1013 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 3.25 mg | 18% |
| 1014 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 3.25 mg | 18% |
| 1015 | Leavening agent, yeast, baker's, compressed | Baked Products | 3.25 mg | 18% |
| 1016 | Cereal, ready to eat, Peanut Butter Granola, Nature's Path | Breakfast cereals | 3.25 mg | 18% |
| 1017 | Indian, bread, naan | Baked Products | 3.25 mg | 18% |
| 1018 | Potato, skin, raw | Vegetables and Vegetable Products | 3.24 mg | 18% |
| 1019 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% |
| 1020 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 3.23 mg | 18% |
| 1021 | Bread, sprouted wheat, commercial | Baked Products | 3.22 mg | 18% |
| 1022 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 3.22 mg | 18% |
| 1023 | Phyllo dough | Baked Products | 3.21 mg | 18% |
| 1024 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% |
| 1025 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 3.21 mg | 18% |
| 1026 | Fast foods, entree, oysters, battered or breaded, fried | Fast Foods | 3.21 mg | 18% |
| 1027 | Fast foods, sandwiches and burgers, hamburger, large, triple patty, with condiments | Fast Foods | 3.21 mg | 18% |
| 1028 | Beef, chuck, short ribs, boneless, lean, 0mm trim, braised | Beef Products | 3.20 mg | 18% |
| 1029 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 1030 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 1031 | Sauce, adobo fresco | Soups, Sauces and Gravies | 3.20 mg | 18% |
| 1032 | Game meat, native, ringed seal, flippers, mattak, aged | Lamb, Veal and Game | 3.20 mg | 18% |
| 1033 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 3.20 mg | 18% |
| 1034 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 3.20 mg | 18% |
| 1035 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 3.20 mg | 18% |
| 1036 | Chicken, broiler, gizzard, simmered | Poultry Products | 3.19 mg | 18% |
| 1037 | Game meat, antelope, raw | Lamb, Veal and Game | 3.19 mg | 18% |
| 1038 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 3.19 mg | 18% |
| 1039 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% |
| 1040 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 3.19 mg | 18% |
| 1041 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 3.18 mg | 18% |
| 1042 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% |
| 1043 | Cereal, ready to eat, Acai Plus Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% |
| 1044 | Bread, white, homemade with nonfat dry milk | Baked Products | 3.18 mg | 18% |
| 1045 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% |
| 1046 | Cracker, matzo, plain | Baked Products | 3.16 mg | 18% |
| 1047 | Bread, focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% |
| 1048 | Egg substitute, powder | Dairy and Egg Products | 3.16 mg | 18% |
| 1049 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 3.14 mg | 17% |
| 1050 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 3.14 mg | 17% |
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