Foods high in Iron (USDA SR Legacy)

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 7,481 foods

#	Food	Category	Per 100 g	% DV
101	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	28.00 mg	156%
102	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	28.00 mg	156%
103	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	28.00 mg	156%
104	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	28.00 mg	156%
105	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	28.00 mg	156%
106	Cereals ready-to-eat, RALSTON Crispy Hexagons	Breakfast Cereals	27.93 mg	155%
107	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	27.90 mg	155%
108	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	27.27 mg	152%
109	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	27.27 mg	152%
110	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	27.00 mg	150%
111	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	26.10 mg	145%
112	Whale, beluga, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	25.90 mg	144%
113	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	24.84 mg	138%
114	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	24.74 mg	137%
115	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	24.72 mg	137%
116	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	24.00 mg	133%
117	Pork, fresh, variety meats and by-products, liver, raw	Pork Products	23.30 mg	129%
118	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	23.22 mg	129%
119	Beverages, nutritional shake mix, high protein, powder	Beverages	22.50 mg	125%
120	Babyfood, baked product, finger snacks cereal fortified	Baby Foods	22.50 mg	125%
121	Pork, fresh, variety meats and by-products, spleen, raw	Pork Products	22.32 mg	124%
122	Pork, fresh, variety meats and by-products, spleen, cooked, braised	Pork Products	22.23 mg	124%
123	Spices, parsley, dried	Spices and Herbs	22.04 mg	122%
124	Incaparina, dry mix (corn and soy flours), unprepared	Breakfast Cereals	22.00 mg	122%
125	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	21.57 mg	120%
126	Seaweed, agar, dried	Vegetables and Vegetable Products	21.40 mg	119%
127	Spices, paprika	Spices and Herbs	21.14 mg	117%
128	Oopah (tunicate), whole animal (Alaska Native)	American Indian/Alaska Native Foods	20.70 mg	115%
129	Chives, freeze-dried	Vegetables and Vegetable Products	20.00 mg	111%
130	Spices, ginger, ground	Spices and Herbs	19.80 mg	110%
131	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	19.80 mg	110%
132	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	19.78 mg	110%
133	Spices, pumpkin pie spice	Spices and Herbs	19.71 mg	110%
134	Seal, ringed, meat (Alaska Native)	American Indian/Alaska Native Foods	19.60 mg	109%
135	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	19.60 mg	109%
136	Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S	Breakfast Cereals	19.52 mg	108%
137	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	19.42 mg	108%
138	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	19.40 mg	108%
139	Seeds, sesame butter, paste	Nut and Seed Products	19.20 mg	107%
140	Spices, curry powder	Spices and Herbs	19.10 mg	106%
141	Pork, fresh, variety meats and by-products, lungs, raw	Pork Products	18.90 mg	105%
142	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	18.87 mg	105%
143	Spices, fennel seed	Spices and Herbs	18.54 mg	103%
144	Rice bran, crude	Cereal Grains and Pasta	18.54 mg	103%
145	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	Breakfast Cereals	18.36 mg	102%
146	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	18.35 mg	102%
147	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	18.30 mg	102%
148	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	Snacks	18.15 mg	101%
149	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	17.95 mg	100%
150	Pork, fresh, variety meats and by-products, liver, cooked, braised	Pork Products	17.92 mg	100%

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Foods high in Iron (USDA SR Legacy)

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