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 1301–1350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Game meat, native, horned owl, raw | Lamb, Veal and Game | 4.80 mg | 27% | CNF |
| 1302 | Fish, arctic char, native, skin, raw | Finfish and Shellfish Products | 4.80 mg | 27% | CNF |
| 1303 | Ostrich, inside strip, cooked | Poultry Products | 4.80 mg | 27% | CNF |
| 1304 | Cracker, cheese, reduced fat | Baked Products | 4.80 mg | 27% | CNF |
| 1305 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 4.80 mg | 27% | CNF |
| 1306 | Crackers, cheese, low sodium | Baked Products | 4.77 mg | 26% | USDA_SR |
| 1307 | Pâté, country style cognac, glazed | Sausages and Luncheon meats | 4.77 mg | 26% | CNF |
| 1308 | Cracker, cheese, reduced sodium | Baked Products | 4.77 mg | 26% | CNF |
| 1309 | Beverages, coffee, instant, with chicory | Beverages | 4.76 mg | 26% | USDA_SR |
| 1310 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.76 mg | 26% | USDA_SR |
| 1311 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 4.76 mg | 26% | USDA_SR |
| 1312 | Coffee, instant with chicory, powder | Beverages | 4.76 mg | 26% | CNF |
| 1313 | Jute, potherb, raw | Vegetables and Vegetable Products | 4.76 mg | 26% | CNF |
| 1314 | Peanut flour, low fat | Legumes and Legume Products | 4.74 mg | 26% | USDA_SR |
| 1315 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 4.74 mg | 26% | USDA_SR |
| 1316 | Peanut flour, low-fat | Legumes and Legume Products | 4.74 mg | 26% | CNF |
| 1317 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 4.73 mg | 26% | USDA_SR |
| 1318 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 4.73 mg | 26% | USDA_SR |
| 1319 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.73 mg | 26% | USDA_SR |
| 1320 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.73 mg | 26% | USDA_SR |
| 1321 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 4.73 mg | 26% | USDA_SR |
| 1322 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 4.73 mg | 26% | CNF |
| 1323 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 4.73 mg | 26% | CNF |
| 1324 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 4.72 mg | 26% | USDA_SR |
| 1325 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.72 mg | 26% | USDA_SR |
| 1326 | Molasses | Sweets | 4.72 mg | 26% | USDA_SR |
| 1327 | Grains, oats | Cereals, Grains and Pasta | 4.72 mg | 26% | CNF |
| 1328 | Sweets, fancy molasses | Sweets | 4.72 mg | 26% | CNF |
| 1329 | Barley malt flour | Cereal Grains and Pasta | 4.71 mg | 26% | USDA_SR |
| 1330 | Grains, barley, malt flour | Cereals, Grains and Pasta | 4.71 mg | 26% | CNF |
| 1331 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 4.70 mg | 26% | USDA_FF |
| 1332 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 4.70 mg | 26% | USDA_FF |
| 1333 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 4.70 mg | 26% | USDA_SR |
| 1334 | Cake, gingerbread, dry mix | Baked Products | 4.70 mg | 26% | USDA_SR |
| 1335 | Game meat, squirrel, raw | Lamb, Veal, and Game Products | 4.70 mg | 26% | USDA_SR |
| 1336 | Nuts, hazelnuts or filberts | Nut and Seed Products | 4.70 mg | 26% | USDA_SR |
| 1337 | Caribou, eye, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.70 mg | 26% | USDA_SR |
| 1338 | Squirrel, ground, meat (Alaska Native) | American Indian/Alaska Native Foods | 4.70 mg | 26% | USDA_SR |
| 1339 | Game meat, native, caribou (reindeer), brain, raw | Lamb, Veal and Game | 4.70 mg | 26% | CNF |
| 1340 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.70 mg | 26% | CNF |
| 1341 | Cake mix, gingerbread, dry, unprepared | Baked Products | 4.70 mg | 26% | CNF |
| 1342 | Game meat, squirrel, raw | Lamb, Veal and Game | 4.70 mg | 26% | CNF |
| 1343 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 4.70 mg | 26% | CNF |
| 1344 | Game meat, caribou, raw | Lamb, Veal, and Game Products | 4.69 mg | 26% | USDA_SR |
| 1345 | Archway Home Style Cookies, Molasses | Baked Products | 4.68 mg | 26% | USDA_SR |
| 1346 | Pork, fresh, variety meats and by-products, heart, raw | Pork Products | 4.68 mg | 26% | USDA_SR |
| 1347 | Pork, heart, raw | Pork Products | 4.68 mg | 26% | CNF |
| 1348 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 4.67 mg | 26% | USDA_SR |
| 1349 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 4.66 mg | 26% | CNF |
| 1350 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 4.65 mg | 26% | USDA_SR |
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