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 1251–1300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Pâté, country style peppercorn, glazed | Sausages and Luncheon meats | 4.92 mg | 27% | CNF |
| 1252 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 27% | CNF |
| 1253 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.91 mg | 27% | USDA_SR |
| 1254 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.91 mg | 27% | CNF |
| 1255 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 4.90 mg | 27% | USDA_SR |
| 1256 | Ostrich, oyster, cooked | Poultry Products | 4.90 mg | 27% | USDA_SR |
| 1257 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 4.90 mg | 27% | USDA_SR |
| 1258 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 4.90 mg | 27% | USDA_SR |
| 1259 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 4.90 mg | 27% | USDA_SR |
| 1260 | Beef, variety meats and by-products, liver, raw | Beef Products | 4.90 mg | 27% | USDA_SR |
| 1261 | Octopus (Alaska Native) | American Indian/Alaska Native Foods | 4.90 mg | 27% | USDA_SR |
| 1262 | Ostrich, oyster, cooked | Poultry Products | 4.90 mg | 27% | CNF |
| 1263 | Goose, wild (Canada goose), native, leg, meat and skin, raw | Poultry Products | 4.90 mg | 27% | CNF |
| 1264 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 4.90 mg | 27% | CNF |
| 1265 | Beef, liver, raw | Beef Products | 4.90 mg | 27% | CNF |
| 1266 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 4.90 mg | 27% | CNF |
| 1267 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 4.90 mg | 27% | CNF |
| 1268 | Pork, fresh, variety meats and by-products, kidneys, raw | Pork Products | 4.89 mg | 27% | USDA_SR |
| 1269 | Bread, white wheat | Baked Products | 4.89 mg | 27% | USDA_SR |
| 1270 | Pork, kidney, raw | Pork Products | 4.89 mg | 27% | CNF |
| 1271 | Crackers, cheese, regular | Baked Products | 4.88 mg | 27% | USDA_SR |
| 1272 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 4.88 mg | 27% | USDA_SR |
| 1273 | Ostrich, tenderloin, raw | Poultry Products | 4.88 mg | 27% | USDA_SR |
| 1274 | Ostrich, tenderloin, raw | Poultry Products | 4.88 mg | 27% | CNF |
| 1275 | Cracker, cheese | Baked Products | 4.88 mg | 27% | CNF |
| 1276 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 4.87 mg | 27% | USDA_SR |
| 1277 | Tofu, fried | Legumes and Legume Products | 4.87 mg | 27% | USDA_SR |
| 1278 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 4.87 mg | 27% | USDA_SR |
| 1279 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 4.87 mg | 27% | CNF |
| 1280 | Tofu, fried | Legumes and Legume Products | 4.87 mg | 27% | CNF |
| 1281 | Game meat, bison, chuck, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 4.86 mg | 27% | USDA_SR |
| 1282 | Chickpea flour (besan) | Legumes and Legume Products | 4.86 mg | 27% | USDA_SR |
| 1283 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 4.86 mg | 27% | USDA_SR |
| 1284 | Breakfast bar, corn flake crust with fruit | Snacks | 4.86 mg | 27% | USDA_SR |
| 1285 | Game meat, bison, chuck, shoulder clod, roast, lean, braised | Lamb, Veal and Game | 4.86 mg | 27% | CNF |
| 1286 | Breakfast bar, corn flake crust with fruit | Baked Products | 4.86 mg | 27% | CNF |
| 1287 | Chickpea flour (besan) | Legumes and Legume Products | 4.86 mg | 27% | CNF |
| 1288 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 4.86 mg | 27% | CNF |
| 1289 | Game meat, rabbit, wild, cooked, stewed | Lamb, Veal, and Game Products | 4.85 mg | 27% | USDA_SR |
| 1290 | Bread, crumbs, dry, grated, plain | Baked Products | 4.83 mg | 27% | USDA_SR |
| 1291 | Bread crumbs, dry, grated, plain | Baked Products | 4.83 mg | 27% | CNF |
| 1292 | Peas, split, raw | Legumes and Legume Products | 4.82 mg | 27% | CNF |
| 1293 | Sausage, chicken, beef, pork, skinless, smoked | Sausages and Luncheon Meats | 4.80 mg | 27% | USDA_SR |
| 1294 | Ostrich, inside strip, cooked | Poultry Products | 4.80 mg | 27% | USDA_SR |
| 1295 | Caribou, hind quarter, meat, cooked (Alaska Native) | American Indian/Alaska Native Foods | 4.80 mg | 27% | USDA_SR |
| 1296 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 4.80 mg | 27% | USDA_SR |
| 1297 | Crackers, cheese, reduced fat | Baked Products | 4.80 mg | 27% | USDA_SR |
| 1298 | Owl, horned, flesh, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.80 mg | 27% | USDA_SR |
| 1299 | Fish, whitefish, native, head, baked | Finfish and Shellfish Products | 4.80 mg | 27% | CNF |
| 1300 | Fish, sculpin, native, raw | Finfish and Shellfish Products | 4.80 mg | 27% | CNF |
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