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 1101–1150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Snacks, beef jerky, chopped and formed | Snacks | 5.42 mg | 30% | CNF |
| 1102 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 5.41 mg | 30% | USDA_FF |
| 1103 | Oat bran, raw | Cereal Grains and Pasta | 5.41 mg | 30% | USDA_SR |
| 1104 | Pâté, country style herb, glazed | Sausages and Luncheon meats | 5.41 mg | 30% | CNF |
| 1105 | Grains, oat bran, dry | Cereals, Grains and Pasta | 5.41 mg | 30% | CNF |
| 1106 | Pink Himalayan sea salt | 5.40 mg | 30% | CUSTOM | |
| 1107 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 5.40 mg | 30% | USDA_FF |
| 1108 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 5.40 mg | 30% | USDA_FF |
| 1109 | Crackers, saltines, unsalted tops (includes oyster, soda, soup) | Baked Products | 5.40 mg | 30% | USDA_SR |
| 1110 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 5.40 mg | 30% | USDA_SR |
| 1111 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 5.40 mg | 30% | USDA_SR |
| 1112 | Chicken, roasting, giblets, raw | Poultry Products | 5.40 mg | 30% | USDA_SR |
| 1113 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 5.40 mg | 30% | USDA_SR |
| 1114 | Longans, dried | Fruits and Fruit Juices | 5.40 mg | 30% | USDA_SR |
| 1115 | Beef, variety meats and by-products, lungs, cooked, braised | Beef Products | 5.40 mg | 30% | USDA_SR |
| 1116 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 5.40 mg | 30% | USDA_SR |
| 1117 | Fish, smelt, dried | Finfish and Shellfish Products | 5.40 mg | 30% | CNF |
| 1118 | Cracker, saltine (also oyster, soda, soup), unsalted top | Baked Products | 5.40 mg | 30% | CNF |
| 1119 | Beef, lungs, braised | Beef Products | 5.40 mg | 30% | CNF |
| 1120 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 5.40 mg | 30% | CNF |
| 1121 | Longan, dried | Fruits and fruit juices | 5.40 mg | 30% | CNF |
| 1122 | Chicken, roasting, giblets, raw | Poultry Products | 5.40 mg | 30% | CNF |
| 1123 | Wheat, soft white | Cereal Grains and Pasta | 5.37 mg | 30% | USDA_SR |
| 1124 | Grains, wheat, soft white | Cereals, Grains and Pasta | 5.37 mg | 30% | CNF |
| 1125 | Nuts, pine nuts, raw | Nut and Seed Products | 5.36 mg | 30% | USDA_FF |
| 1126 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 5.36 mg | 30% | USDA_SR |
| 1127 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 5.36 mg | 30% | CNF |
| 1128 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 5.34 mg | 30% | USDA_FF |
| 1129 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 5.34 mg | 30% | USDA_FF |
| 1130 | Beans, black, flour | Legumes and Legume Products | 5.34 mg | 30% | CNF |
| 1131 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 5.33 mg | 30% | USDA_SR |
| 1132 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.33 mg | 30% | USDA_SR |
| 1133 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt | Breakfast Cereals | 5.33 mg | 30% | USDA_SR |
| 1134 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 5.30 mg | 29% | USDA_SR |
| 1135 | Sauce, worcestershire | Soups, Sauces, and Gravies | 5.30 mg | 29% | USDA_SR |
| 1136 | BURGER KING, DOUBLE WHOPPER, with cheese | Fast Foods | 5.30 mg | 29% | USDA_SR |
| 1137 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 5.30 mg | 29% | CNF |
| 1138 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 5.30 mg | 29% | CNF |
| 1139 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 5.30 mg | 29% | CNF |
| 1140 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 5.30 mg | 29% | CNF |
| 1141 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 5.29 mg | 29% | USDA_FF |
| 1142 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 5.29 mg | 29% | USDA_FF |
| 1143 | Pork, fresh, variety meats and by-products, kidneys, cooked, braised | Pork Products | 5.29 mg | 29% | USDA_SR |
| 1144 | Pork, kidney, braised | Pork Products | 5.29 mg | 29% | CNF |
| 1145 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 5.26 mg | 29% | USDA_FF |
| 1146 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 5.26 mg | 29% | USDA_FF |
| 1147 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 5.25 mg | 29% | USDA_SR |
| 1148 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 5.25 mg | 29% | CNF |
| 1149 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 5.25 mg | 29% | CNF |
| 1150 | Veal, variety meats and by-products, lungs, raw | Lamb, Veal, and Game Products | 5.23 mg | 29% | USDA_SR |
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