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 1051–1100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1051 | Goose, wild (Canada goose), native, leg, meat and skin, roasted | Poultry Products | 5.70 mg | 32% | CNF |
| 1052 | Lemonade with artificial sweetener, powder | Beverages | 5.70 mg | 32% | CNF |
| 1053 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 5.67 mg | 32% | USDA_SR |
| 1054 | Beef, variety meats and by-products, mechanically separated beef, raw | Beef Products | 5.67 mg | 32% | USDA_SR |
| 1055 | Beef, mechanically deboned, raw | Beef Products | 5.67 mg | 32% | CNF |
| 1056 | Crackers, snack, Goya Crackers | Baked Products | 5.66 mg | 31% | USDA_SR |
| 1057 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 5.65 mg | 31% | USDA_SR |
| 1058 | Spices, garlic powder | Spices and Herbs | 5.65 mg | 31% | USDA_SR |
| 1059 | Game meat, native, caribou (reindeer), meat, cooked | Lamb, Veal and Game | 5.65 mg | 31% | CNF |
| 1060 | Spices, garlic powder | Spices and Herbs | 5.65 mg | 31% | CNF |
| 1061 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 5.62 mg | 31% | USDA_FF |
| 1062 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 5.62 mg | 31% | USDA_SR |
| 1063 | Waffles, plain, frozen, ready-to-heat | Baked Products | 5.61 mg | 31% | USDA_SR |
| 1064 | Waffle, plain, frozen, ready-to-heat | Baked Products | 5.61 mg | 31% | CNF |
| 1065 | Soybean, curd cheese | Legumes and Legume Products | 5.60 mg | 31% | USDA_SR |
| 1066 | Soybean, curd cheese | Legumes and Legume Products | 5.60 mg | 31% | CNF |
| 1067 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 5.59 mg | 31% | USDA_SR |
| 1068 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 5.58 mg | 31% | USDA_SR |
| 1069 | Goose, wild (Canada goose), native, leg, meat and skin, fire roasted | Poultry Products | 5.58 mg | 31% | CNF |
| 1070 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 5.58 mg | 31% | CNF |
| 1071 | Crackers, saltines (includes oyster, soda, soup) | Baked Products | 5.57 mg | 31% | USDA_SR |
| 1072 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 5.57 mg | 31% | CNF |
| 1073 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 5.55 mg | 31% | USDA_FF |
| 1074 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 5.54 mg | 31% | CNF |
| 1075 | Nuts, pine nuts, dried | Nut and Seed Products | 5.53 mg | 31% | USDA_SR |
| 1076 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 5.53 mg | 31% | CNF |
| 1077 | Lamb, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 5.52 mg | 31% | USDA_SR |
| 1078 | Lamb, heart, braised | Lamb, Veal and Game | 5.52 mg | 31% | CNF |
| 1079 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 5.51 mg | 31% | USDA_SR |
| 1080 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 5.51 mg | 31% | USDA_SR |
| 1081 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 5.51 mg | 31% | CNF |
| 1082 | Soup, vegetable beef, dehydrated | Soups, Sauces and Gravies | 5.51 mg | 31% | CNF |
| 1083 | Pate, liver, not specified, canned | Sausages and Luncheon Meats | 5.50 mg | 31% | USDA_SR |
| 1084 | Pate, goose liver, smoked, canned | Sausages and Luncheon Meats | 5.50 mg | 31% | USDA_SR |
| 1085 | Emu, oyster, raw | Poultry Products | 5.50 mg | 31% | USDA_SR |
| 1086 | Pate de foie gras, canned (goose liver pate), smoked | Poultry Products | 5.50 mg | 31% | USDA_SR |
| 1087 | Cereal, ready to eat, Morning Crisp: maple & pecan, Jordans | Breakfast cereals | 5.50 mg | 31% | CNF |
| 1088 | Emu, oyster, raw | Poultry Products | 5.50 mg | 31% | CNF |
| 1089 | Pâté, liver, unspecified meat, canned | Sausages and Luncheon meats | 5.50 mg | 31% | CNF |
| 1090 | Pâté de foie gras, (goose liver pate), smoked, canned | Sausages and Luncheon meats | 5.50 mg | 31% | CNF |
| 1091 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 5.49 mg | 30% | USDA_SR |
| 1092 | Beans, navy, raw | Legumes and Legume Products | 5.49 mg | 30% | CNF |
| 1093 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 5.48 mg | 30% | USDA_FF |
| 1094 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 5.48 mg | 30% | USDA_FF |
| 1095 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 5.47 mg | 30% | USDA_SR |
| 1096 | Beans, great northern, raw | Legumes and Legume Products | 5.47 mg | 30% | CNF |
| 1097 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 5.46 mg | 30% | USDA_FF |
| 1098 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 5.46 mg | 30% | USDA_FF |
| 1099 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.46 mg | 30% | USDA_SR |
| 1100 | Snacks, beef jerky, chopped and formed | Snacks | 5.42 mg | 30% | USDA_SR |
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