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 1401–1450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1401 | Bread, protein, (includes gluten), toasted | Baked Products | 4.56 mg | 25% | USDA_SR |
| 1402 | Tomato powder | Vegetables and Vegetable Products | 4.56 mg | 25% | USDA_SR |
| 1403 | Wheat, hard white | Cereal Grains and Pasta | 4.56 mg | 25% | USDA_SR |
| 1404 | Emu, fan fillet, cooked, broiled | Poultry Products | 4.56 mg | 25% | CNF |
| 1405 | Grains, wheat, hard white | Cereals, Grains and Pasta | 4.56 mg | 25% | CNF |
| 1406 | Bread, protein (includes gluten), toasted | Baked Products | 4.56 mg | 25% | CNF |
| 1407 | Tomato powder | Vegetables and Vegetable Products | 4.56 mg | 25% | CNF |
| 1408 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 4.55 mg | 25% | USDA_SR |
| 1409 | Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 4.55 mg | 25% | USDA_SR |
| 1410 | Game meat, native, agutuk, meat-caribou (Alaskan ice cream) | Lamb, Veal and Game | 4.55 mg | 25% | CNF |
| 1411 | Candies, halavah, plain | Sweets | 4.53 mg | 25% | USDA_SR |
| 1412 | Candies, halavah (halvah), plain | Sweets | 4.53 mg | 25% | CNF |
| 1413 | Flour, quinoa | Cereal Grains and Pasta | 4.53 mg | 25% | USDA_FF |
| 1414 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 4.52 mg | 25% | USDA_SR |
| 1415 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 4.52 mg | 25% | CNF |
| 1416 | Duck, wild, breast, meat only, raw | Poultry Products | 4.51 mg | 25% | USDA_SR |
| 1417 | Quail, meat only, raw | Poultry Products | 4.51 mg | 25% | USDA_SR |
| 1418 | Squab, (pigeon), meat only, raw | Poultry Products | 4.51 mg | 25% | USDA_SR |
| 1419 | Squab (pigeon), meat only, raw | Poultry Products | 4.51 mg | 25% | CNF |
| 1420 | Quail, meat only, raw | Poultry Products | 4.51 mg | 25% | CNF |
| 1421 | Duck, wild, native, breast, meat only, raw | Poultry Products | 4.51 mg | 25% | CNF |
| 1422 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 4.50 mg | 25% | USDA_SR |
| 1423 | Crackers, melba toast, wheat | Baked Products | 4.50 mg | 25% | USDA_SR |
| 1424 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 4.50 mg | 25% | USDA_SR |
| 1425 | Emu, fan fillet, raw | Poultry Products | 4.50 mg | 25% | USDA_SR |
| 1426 | Emu, outside drum, raw | Poultry Products | 4.50 mg | 25% | USDA_SR |
| 1427 | Caribou, bone marrow, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.50 mg | 25% | USDA_SR |
| 1428 | Fish, salmon, king, chinook, smoked, brined (Alaska Native) | American Indian/Alaska Native Foods | 4.50 mg | 25% | USDA_SR |
| 1429 | Fish, salmon, native, king or chinook, smoked, brined | Finfish and Shellfish Products | 4.50 mg | 25% | CNF |
| 1430 | Game meat, native, muskox, raw | Lamb, Veal and Game | 4.50 mg | 25% | CNF |
| 1431 | Emu, outside drum, raw | Poultry Products | 4.50 mg | 25% | CNF |
| 1432 | Emu, fan fillet, raw | Poultry Products | 4.50 mg | 25% | CNF |
| 1433 | Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood | Breakfast cereals | 4.50 mg | 25% | CNF |
| 1434 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 4.50 mg | 25% | CNF |
| 1435 | Cracker, melba toast, wheat | Baked Products | 4.50 mg | 25% | CNF |
| 1436 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 4.50 mg | 25% | CNF |
| 1437 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 4.50 mg | 25% | CNF |
| 1438 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 4.50 mg | 25% | CNF |
| 1439 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 4.50 mg | 25% | CNF |
| 1440 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 4.50 mg | 25% | CNF |
| 1441 | Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled | Poultry Products | 4.49 mg | 25% | USDA_SR |
| 1442 | Duck, duckling, domestic, Pekin, breast, meat only, boneless, cooked without skin, broiled | Poultry Products | 4.49 mg | 25% | CNF |
| 1443 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 4.47 mg | 25% | USDA_FF |
| 1444 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 4.47 mg | 25% | USDA_FF |
| 1445 | Game meat, deer, cooked, roasted | Lamb, Veal, and Game Products | 4.47 mg | 25% | USDA_SR |
| 1446 | Nabisco, Nabisco Ritz Crackers | Baked Products | 4.47 mg | 25% | USDA_SR |
| 1447 | Game meat, deer (venison), roasted | Lamb, Veal and Game | 4.47 mg | 25% | CNF |
| 1448 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 4.45 mg | 25% | USDA_SR |
| 1449 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 4.44 mg | 25% | USDA_FF |
| 1450 | Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw | Beef Products | 4.44 mg | 25% | USDA_SR |
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