Foods high in Iron

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 101–150 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
101	Cereals ready-to-eat, rice, puffed, fortified	Breakfast Cereals	31.70 mg	176%	USDA_SR
102	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	31.29 mg	174%	USDA_SR
103	Babyfood, cereal, soya, with fruit, dry	Babyfoods	31.07 mg	173%	CNF
104	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	31.03 mg	172%	USDA_SR
105	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	31.02 mg	172%	CNF
106	Game meat, native, caribou (reindeer), stomach, contents	Lamb, Veal and Game	31.00 mg	172%	CNF
107	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	30.98 mg	172%	USDA_SR
108	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	30.86 mg	171%	USDA_SR
109	Duck, domesticated, liver, raw	Poultry Products	30.53 mg	170%	USDA_SR
110	Goose, liver, raw	Poultry Products	30.53 mg	170%	USDA_SR
111	Goose, domesticated, liver, raw	Poultry Products	30.53 mg	170%	CNF
112	Duck, domesticated, liver, raw	Poultry Products	30.53 mg	170%	CNF
113	Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry	Breakfast Cereals	30.38 mg	169%	USDA_SR
114	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry	Breakfast Cereals	30.38 mg	169%	USDA_SR
115	Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry	Breakfast Cereals	30.38 mg	169%	USDA_SR
116	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	30.00 mg	167%	USDA_SR
117	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	30.00 mg	167%	USDA_SR
118	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	30.00 mg	167%	USDA_SR
119	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	30.00 mg	167%	USDA_SR
120	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	30.00 mg	167%	USDA_SR
121	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Breakfast Cereals	30.00 mg	167%	USDA_SR
122	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	30.00 mg	167%	USDA_SR
123	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	30.00 mg	167%	USDA_SR
124	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	30.00 mg	167%	USDA_SR
125	Babyfood, cereal, mixed, dry fortified	Baby Foods	30.00 mg	167%	USDA_SR
126	Game meat, native, beaver, liver, raw	Lamb, Veal and Game	30.00 mg	167%	CNF
127	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Breakfast Cereals	29.90 mg	166%	USDA_SR
128	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Breakfast Cereals	29.75 mg	165%	USDA_SR
129	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	Breakfast Cereals	29.73 mg	165%	USDA_SR
130	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	29.50 mg	164%	USDA_SR
131	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	29.45 mg	164%	USDA_SR
132	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	29.45 mg	164%	USDA_SR
133	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	29.33 mg	163%	USDA_SR
134	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	29.30 mg	163%	USDA_SR
135	Spices, rosemary, dried	Spices and Herbs	29.25 mg	162%	USDA_SR
136	Spices, rosemary, dried	Spices and Herbs	29.25 mg	162%	CNF
137	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	29.00 mg	161%	USDA_SR
138	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	29.00 mg	161%	USDA_SR
139	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	28.90 mg	161%	USDA_SR
140	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	28.90 mg	161%	USDA_SR
141	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	28.69 mg	159%	USDA_SR
142	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Breakfast Cereals	28.60 mg	159%	USDA_SR
143	Cereals, CREAM OF WHEAT, instant, dry	Breakfast Cereals	28.60 mg	159%	USDA_SR
144	Babyfood, cereal, wheat, with milk powder, dry	Babyfoods	28.51 mg	158%	CNF
145	Seaweed, spirulina, dried	Vegetables and Vegetable Products	28.50 mg	158%	USDA_SR
146	Seaweed, spirulina, dried	Vegetables and Vegetable Products	28.50 mg	158%	CNF
147	Cereals, CREAM OF RICE, dry	Breakfast Cereals	28.44 mg	158%	USDA_SR
148	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	28.30 mg	157%	CNF
149	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	28.12 mg	156%	USDA_SR
150	Spices, sage, ground	Spices and Herbs	28.12 mg	156%	USDA_SR

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Foods high in Iron

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