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 1201–1250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 5.06 mg | 28% | USDA_SR |
| 1202 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 5.05 mg | 28% | USDA_FF |
| 1203 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 5.05 mg | 28% | USDA_FF |
| 1204 | Snacks, bagel chips, plain | Snacks | 5.05 mg | 28% | USDA_SR |
| 1205 | Snacks, bagel chips | Snacks | 5.05 mg | 28% | CNF |
| 1206 | Game meat, horse, cooked, roasted | Lamb, Veal, and Game Products | 5.03 mg | 28% | USDA_SR |
| 1207 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 5.03 mg | 28% | USDA_SR |
| 1208 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 5.03 mg | 28% | USDA_SR |
| 1209 | Game meat, horse, roasted | Lamb, Veal and Game | 5.03 mg | 28% | CNF |
| 1210 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 5.03 mg | 28% | CNF |
| 1211 | Nuts, cashew butter, plain | Nuts and Seeds | 5.03 mg | 28% | CNF |
| 1212 | Beans, black, mature seeds, raw | Legumes and Legume Products | 5.02 mg | 28% | USDA_SR |
| 1213 | Crackers, wheat, reduced fat | Baked Products | 5.02 mg | 28% | USDA_SR |
| 1214 | Beans, black, mature seeds, raw | Legumes and Legume Products | 5.02 mg | 28% | CNF |
| 1215 | Emu, ground, cooked, pan-broiled | Poultry Products | 5.01 mg | 28% | USDA_SR |
| 1216 | Game meat, deer, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 5.01 mg | 28% | USDA_SR |
| 1217 | Game meat, deer (venison), shoulder clod roast, lean, braised | Lamb, Veal and Game | 5.01 mg | 28% | CNF |
| 1218 | Emu, ground, cooked, pan-broiled | Poultry Products | 5.01 mg | 28% | CNF |
| 1219 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 5.00 mg | 28% | USDA_SR |
| 1220 | Emu, flat fillet, raw | Poultry Products | 5.00 mg | 28% | USDA_SR |
| 1221 | Parmesan cheese topping, fat free | Dairy and Egg Products | 5.00 mg | 28% | USDA_SR |
| 1222 | Emu, flat fillet, raw | Poultry Products | 5.00 mg | 28% | CNF |
| 1223 | Game meat, native, moose, roasted | Lamb, Veal and Game | 5.00 mg | 28% | CNF |
| 1224 | Beans, cranberry (roman), raw | Legumes and Legume Products | 5.00 mg | 28% | CNF |
| 1225 | Archway Home Style Cookies, Old Fashioned Molasses | Baked Products | 4.99 mg | 28% | USDA_SR |
| 1226 | Pork, fresh, variety meats and by-products, tongue, cooked, braised | Pork Products | 4.99 mg | 28% | USDA_SR |
| 1227 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 4.99 mg | 28% | CNF |
| 1228 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 4.99 mg | 28% | CNF |
| 1229 | Pork, tongue, braised | Pork Products | 4.99 mg | 28% | CNF |
| 1230 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 4.98 mg | 28% | USDA_SR |
| 1231 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 4.98 mg | 28% | USDA_SR |
| 1232 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 4.98 mg | 28% | USDA_SR |
| 1233 | Beans, adzuki, raw | Legumes and Legume Products | 4.98 mg | 28% | CNF |
| 1234 | Rye flour, dark | Cereal Grains and Pasta | 4.97 mg | 28% | USDA_SR |
| 1235 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 4.96 mg | 28% | USDA_SR |
| 1236 | Emu, full rump, raw | Poultry Products | 4.96 mg | 28% | USDA_SR |
| 1237 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 4.96 mg | 28% | USDA_SR |
| 1238 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 4.96 mg | 28% | USDA_SR |
| 1239 | Emu, full rump, raw | Poultry Products | 4.96 mg | 28% | CNF |
| 1240 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 4.96 mg | 28% | CNF |
| 1241 | Hot chocolate, with aspartame, mix, powder | Beverages | 4.96 mg | 28% | CNF |
| 1242 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 4.95 mg | 28% | USDA_FF |
| 1243 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 4.95 mg | 28% | USDA_FF |
| 1244 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 4.95 mg | 28% | USDA_SR |
| 1245 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 4.95 mg | 28% | USDA_SR |
| 1246 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 4.95 mg | 28% | USDA_SR |
| 1247 | Lamb, New Zealand, imported, heart, cooked, soaked and simmered | Lamb, Veal, and Game Products | 4.94 mg | 27% | USDA_SR |
| 1248 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.93 mg | 27% | USDA_FF |
| 1249 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.93 mg | 27% | USDA_FF |
| 1250 | Bread, crumbs, dry, grated, seasoned | Baked Products | 4.92 mg | 27% | USDA_SR |
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