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 1351–1400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Crackers, matzo, whole-wheat | Baked Products | 4.65 mg | 26% | USDA_SR |
| 1352 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 4.65 mg | 26% | USDA_SR |
| 1353 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 4.65 mg | 26% | USDA_SR |
| 1354 | English muffin, plain (also sourdough), toasted | Baked Products | 4.65 mg | 26% | CNF |
| 1355 | Cracker, matzo, whole-wheat | Baked Products | 4.65 mg | 26% | CNF |
| 1356 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 4.64 mg | 26% | USDA_SR |
| 1357 | Cracker, meal | Baked Products | 4.64 mg | 26% | USDA_SR |
| 1358 | Game meat, opossum, cooked, roasted | Lamb, Veal, and Game Products | 4.64 mg | 26% | USDA_SR |
| 1359 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 4.64 mg | 26% | USDA_SR |
| 1360 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 4.64 mg | 26% | USDA_SR |
| 1361 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 4.64 mg | 26% | USDA_SR |
| 1362 | Cracker meal | Baked Products | 4.64 mg | 26% | CNF |
| 1363 | Game meat, opossum, roasted | Lamb, Veal and Game | 4.64 mg | 26% | CNF |
| 1364 | Fish, anchovy, european, canned in oil, drained solids | Finfish and Shellfish Products | 4.63 mg | 26% | USDA_SR |
| 1365 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 4.63 mg | 26% | CNF |
| 1366 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 4.63 mg | 26% | CNF |
| 1367 | Fish, anchovy, european, canned with olive oil, drained solids | Finfish and Shellfish Products | 4.63 mg | 26% | CNF |
| 1368 | Mollusks, oyster, eastern, wild, raw | Finfish and Shellfish Products | 4.61 mg | 26% | USDA_SR |
| 1369 | Mollusks, oyster, eastern (blue point), wild, raw | Finfish and Shellfish Products | 4.61 mg | 26% | CNF |
| 1370 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 4.60 mg | 26% | USDA_SR |
| 1371 | Beverages, Carob-flavor beverage mix, powder | Beverages | 4.60 mg | 26% | USDA_SR |
| 1372 | Lamb, New Zealand, imported, liver, raw | Lamb, Veal, and Game Products | 4.60 mg | 26% | USDA_SR |
| 1373 | Lamb, variety meats and by-products, heart, raw | Lamb, Veal, and Game Products | 4.60 mg | 26% | USDA_SR |
| 1374 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 4.60 mg | 26% | USDA_SR |
| 1375 | Fish, blackfish, whole (Alaska Native) | American Indian/Alaska Native Foods | 4.60 mg | 26% | USDA_SR |
| 1376 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 4.60 mg | 26% | USDA_SR |
| 1377 | Fish, blackfish, native, whole | Finfish and Shellfish Products | 4.60 mg | 26% | CNF |
| 1378 | Snacks, pretzels, hard, plain, salted | Snacks | 4.60 mg | 26% | CNF |
| 1379 | Lamb, heart, raw | Lamb, Veal and Game | 4.60 mg | 26% | CNF |
| 1380 | Game meat, native, caribou (reindeer), meat, raw | Lamb, Veal and Game | 4.60 mg | 26% | CNF |
| 1381 | Coffee substitute, cereal grain beverage, powder | Beverages | 4.60 mg | 26% | CNF |
| 1382 | Beverage mix, carob flavour, powder | Beverages | 4.60 mg | 26% | CNF |
| 1383 | Beef, kidneys, raw | Beef Products | 4.60 mg | 26% | CNF |
| 1384 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 4.60 mg | 26% | CNF |
| 1385 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 4.60 mg | 26% | CNF |
| 1386 | Snacks, pita chips, salted | Snacks | 4.59 mg | 26% | USDA_SR |
| 1387 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 4.58 mg | 25% | USDA_SR |
| 1388 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 4.58 mg | 25% | USDA_SR |
| 1389 | Crackers, flavored, fish-shaped | Baked Products | 4.58 mg | 25% | USDA_SR |
| 1390 | Peanuts, all types, raw | Legumes and Legume Products | 4.58 mg | 25% | USDA_SR |
| 1391 | Snacks, pretzels, hard, plain, salted | Snacks | 4.58 mg | 25% | USDA_SR |
| 1392 | Peanuts, all types, raw | Legumes and Legume Products | 4.58 mg | 25% | CNF |
| 1393 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 4.58 mg | 25% | CNF |
| 1394 | Beans, hyacinth, boiled | Legumes and Legume Products | 4.58 mg | 25% | CNF |
| 1395 | Lamb, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 4.57 mg | 25% | USDA_SR |
| 1396 | Quinoa, uncooked | Cereal Grains and Pasta | 4.57 mg | 25% | USDA_SR |
| 1397 | Grains, quinoa, dry | Cereals, Grains and Pasta | 4.57 mg | 25% | CNF |
| 1398 | Lamb, lungs, braised | Lamb, Veal and Game | 4.57 mg | 25% | CNF |
| 1399 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 4.57 mg | 25% | CNF |
| 1400 | Emu, fan fillet, cooked, broiled | Poultry Products | 4.56 mg | 25% | USDA_SR |
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