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 1501–1550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 4.33 mg | 24% | CNF |
| 1502 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 4.33 mg | 24% | CNF |
| 1503 | Egg, chicken, dried, whole | Dairy and Egg Products | 4.33 mg | 24% | CNF |
| 1504 | Kraft, Stove Top Stuffing Mix Chicken Flavor | Baked Products | 4.32 mg | 24% | USDA_SR |
| 1505 | Veal, variety meats and by-products, heart, cooked, braised | Lamb, Veal, and Game Products | 4.32 mg | 24% | USDA_SR |
| 1506 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 4.32 mg | 24% | USDA_SR |
| 1507 | Snacks, pretzels, hard, plain, unsalted | Snacks | 4.32 mg | 24% | CNF |
| 1508 | Veal, heart, braised | Lamb, Veal and Game | 4.32 mg | 24% | CNF |
| 1509 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 4.31 mg | 24% | USDA_SR |
| 1510 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 4.31 mg | 24% | USDA_SR |
| 1511 | Beef, variety meats and by-products, heart, raw | Beef Products | 4.31 mg | 24% | USDA_SR |
| 1512 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 4.31 mg | 24% | CNF |
| 1513 | Beef, heart, raw | Beef Products | 4.31 mg | 24% | CNF |
| 1514 | Ostrich, outside strip, cooked | Poultry Products | 4.30 mg | 24% | USDA_SR |
| 1515 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 4.30 mg | 24% | USDA_SR |
| 1516 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 4.30 mg | 24% | CNF |
| 1517 | Ostrich, outside strip, cooked | Poultry Products | 4.30 mg | 24% | CNF |
| 1518 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 4.30 mg | 24% | CNF |
| 1519 | Bread, sticks, plain | Baked Products | 4.28 mg | 24% | USDA_SR |
| 1520 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 4.28 mg | 24% | USDA_SR |
| 1521 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 4.28 mg | 24% | USDA_SR |
| 1522 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 4.28 mg | 24% | USDA_SR |
| 1523 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.28 mg | 24% | CNF |
| 1524 | Bread stick, plain | Baked Products | 4.28 mg | 24% | CNF |
| 1525 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.28 mg | 24% | CNF |
| 1526 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.28 mg | 24% | CNF |
| 1527 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 4.28 mg | 24% | CNF |
| 1528 | Candies, sesame crunch | Sweets | 4.27 mg | 24% | USDA_SR |
| 1529 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry | Soups, Sauces and Gravies | 4.27 mg | 24% | CNF |
| 1530 | Candies, sesame crunch (crisp) | Sweets | 4.27 mg | 24% | CNF |
| 1531 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 4.26 mg | 24% | USDA_SR |
| 1532 | Game meat, deer, tenderloin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 4.25 mg | 24% | USDA_SR |
| 1533 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 4.25 mg | 24% | USDA_SR |
| 1534 | Pork, fresh, variety meats and by-products, mechanically separated, raw | Pork Products | 4.25 mg | 24% | USDA_SR |
| 1535 | Game meat, deer (venison), tenderloin, roast, lean, broiled | Lamb, Veal and Game | 4.25 mg | 24% | CNF |
| 1536 | Cracker, barge pilot biscuit | Baked Products | 4.25 mg | 24% | CNF |
| 1537 | Pork, mechanically separated, raw | Pork Products | 4.25 mg | 24% | CNF |
| 1538 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.25 mg | 24% | CNF |
| 1539 | Veal, variety meats and by-products, heart, raw | Lamb, Veal, and Game Products | 4.24 mg | 24% | USDA_SR |
| 1540 | Veal, heart, raw | Lamb, Veal and Game | 4.24 mg | 24% | CNF |
| 1541 | Game meat, deer, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 4.23 mg | 24% | USDA_SR |
| 1542 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 4.23 mg | 24% | USDA_SR |
| 1543 | Game meat, deer (venison), top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 4.23 mg | 24% | CNF |
| 1544 | Game meat, moose, cooked, roasted | Lamb, Veal, and Game Products | 4.22 mg | 23% | USDA_SR |
| 1545 | Soup, ramen noodle, chicken flavor, dry | Soups, Sauces, and Gravies | 4.21 mg | 23% | USDA_SR |
| 1546 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 4.21 mg | 23% | CNF |
| 1547 | Soup, ramen noodles, chicken flavour, dry | Soups, Sauces and Gravies | 4.21 mg | 23% | CNF |
| 1548 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 4.20 mg | 23% | USDA_SR |
| 1549 | Game meat, antelope, cooked, roasted | Lamb, Veal, and Game Products | 4.20 mg | 23% | USDA_SR |
| 1550 | Pastrami, turkey | Sausages and Luncheon Meats | 4.20 mg | 23% | USDA_SR |
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