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 1151–1200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1151 | Emu, inside drum, raw | Poultry Products | 5.23 mg | 29% | USDA_SR |
| 1152 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 5.23 mg | 29% | USDA_SR |
| 1153 | Emu, inside drum, raw | Poultry Products | 5.23 mg | 29% | CNF |
| 1154 | Veal, lungs, raw | Lamb, Veal and Game | 5.23 mg | 29% | CNF |
| 1155 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 5.23 mg | 29% | CNF |
| 1156 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 5.21 mg | 29% | USDA_FF |
| 1157 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.21 mg | 29% | USDA_SR |
| 1158 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 5.20 mg | 29% | USDA_SR |
| 1159 | Snacks, soy chips or crisps, salted | Snacks | 5.20 mg | 29% | USDA_SR |
| 1160 | Vital wheat gluten | Cereal Grains and Pasta | 5.20 mg | 29% | USDA_SR |
| 1161 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 5.20 mg | 29% | CNF |
| 1162 | Snacks, soy chips or crisps, salted | Snacks | 5.20 mg | 29% | CNF |
| 1163 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 5.19 mg | 29% | USDA_SR |
| 1164 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 5.18 mg | 29% | USDA_SR |
| 1165 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 5.18 mg | 29% | CNF |
| 1166 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 5.16 mg | 29% | CNF |
| 1167 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 5.14 mg | 29% | USDA_SR |
| 1168 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 5.14 mg | 29% | USDA_SR |
| 1169 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 5.14 mg | 29% | USDA_SR |
| 1170 | Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain) | Baked Products | 5.14 mg | 29% | CNF |
| 1171 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 5.14 mg | 29% | CNF |
| 1172 | Soybeans, dry, boiled | Legumes and Legume Products | 5.14 mg | 29% | CNF |
| 1173 | Cereal, ready to eat, Flax plus Raisin Bran, Nature's Path | Breakfast cereals | 5.14 mg | 29% | CNF |
| 1174 | Crackers, saltines, low salt (includes oyster, soda, soup) | Baked Products | 5.13 mg | 28% | USDA_SR |
| 1175 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 5.13 mg | 28% | CNF |
| 1176 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 5.12 mg | 28% | USDA_SR |
| 1177 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 5.12 mg | 28% | CNF |
| 1178 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 5.11 mg | 28% | USDA_SR |
| 1179 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 5.11 mg | 28% | USDA_SR |
| 1180 | Veal, liver, braised | Lamb, Veal and Game | 5.11 mg | 28% | CNF |
| 1181 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 5.11 mg | 28% | CNF |
| 1182 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 5.10 mg | 28% | USDA_SR |
| 1183 | Beans, hyacinth, raw | Legumes and Legume Products | 5.10 mg | 28% | CNF |
| 1184 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 5.09 mg | 28% | USDA_FF |
| 1185 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.09 mg | 28% | USDA_SR |
| 1186 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 5.09 mg | 28% | USDA_SR |
| 1187 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 5.09 mg | 28% | CNF |
| 1188 | Peppermint, fresh | Spices and Herbs | 5.08 mg | 28% | USDA_SR |
| 1189 | Peppermint, fresh | Spices and Herbs | 5.08 mg | 28% | CNF |
| 1190 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 5.07 mg | 28% | USDA_SR |
| 1191 | Emu, top loin, cooked, broiled | Poultry Products | 5.07 mg | 28% | USDA_SR |
| 1192 | Emu, top loin, cooked, broiled | Poultry Products | 5.07 mg | 28% | CNF |
| 1193 | Beans, pinto, raw | Legumes and Legume Products | 5.07 mg | 28% | CNF |
| 1194 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 5.06 mg | 28% | USDA_SR |
| 1195 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
| 1196 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
| 1197 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
| 1198 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
| 1199 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
| 1200 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
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