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 1551–1600 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1551 | Ostrich, inside strip, raw | Poultry Products | 4.20 mg | 23% | USDA_SR |
| 1552 | Muffins, oat bran | Baked Products | 4.20 mg | 23% | USDA_SR |
| 1553 | Babyfood, crackers, vegetable | Baby Foods | 4.20 mg | 23% | USDA_SR |
| 1554 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 4.20 mg | 23% | USDA_SR |
| 1555 | Ostrich, inside strip, raw | Poultry Products | 4.20 mg | 23% | CNF |
| 1556 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 23% | CNF |
| 1557 | Muffin, oat bran (wheat free-product) | Baked Products | 4.20 mg | 23% | CNF |
| 1558 | Game meat, antelope, roasted | Lamb, Veal and Game | 4.20 mg | 23% | CNF |
| 1559 | Deli-meat, pastrami, turkey, sliced | Sausages and Luncheon meats | 4.20 mg | 23% | CNF |
| 1560 | Bagels, whole grain white | Baked Products | 4.19 mg | 23% | USDA_SR |
| 1561 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified | Baby Foods | 4.18 mg | 23% | USDA_SR |
| 1562 | Babyfood, cookies | Baby Foods | 4.18 mg | 23% | USDA_SR |
| 1563 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 4.17 mg | 23% | CNF |
| 1564 | Duck, wild, meat and skin, raw | Poultry Products | 4.16 mg | 23% | USDA_SR |
| 1565 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 4.16 mg | 23% | CNF |
| 1566 | Duck, wild, native, meat and skin, raw | Poultry Products | 4.16 mg | 23% | CNF |
| 1567 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% | USDA_SR |
| 1568 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 4.15 mg | 23% | USDA_SR |
| 1569 | Baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% | USDA_SR |
| 1570 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 4.15 mg | 23% | CNF |
| 1571 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 4.15 mg | 23% | CNF |
| 1572 | Bread, protein (includes gluten) | Baked Products | 4.15 mg | 23% | CNF |
| 1573 | Rolls, dinner, oat bran | Baked Products | 4.14 mg | 23% | USDA_SR |
| 1574 | Roll, dinner, oat bran | Baked Products | 4.14 mg | 23% | CNF |
| 1575 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 4.14 mg | 23% | CNF |
| 1576 | Soup, chicken vegetable, dehydrated | Soups, Sauces and Gravies | 4.14 mg | 23% | CNF |
| 1577 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 4.13 mg | 23% | USDA_FF |
| 1578 | Nabisco, Nabisco Grahams Crackers | Baked Products | 4.13 mg | 23% | USDA_SR |
| 1579 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 4.13 mg | 23% | CNF |
| 1580 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 4.12 mg | 23% | USDA_SR |
| 1581 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 4.12 mg | 23% | USDA_SR |
| 1582 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 4.12 mg | 23% | USDA_SR |
| 1583 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 4.12 mg | 23% | USDA_SR |
| 1584 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 4.12 mg | 23% | CNF |
| 1585 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.12 mg | 23% | CNF |
| 1586 | Seeds, sunflower seed butter | Nuts and Seeds | 4.12 mg | 23% | CNF |
| 1587 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 4.11 mg | 23% | USDA_SR |
| 1588 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 4.11 mg | 23% | CNF |
| 1589 | Almond butter, creamy | Nut and Seed Products | 4.11 mg | 23% | USDA_FF |
| 1590 | Archway Home Style Cookies, Iced Molasses | Baked Products | 4.10 mg | 23% | USDA_SR |
| 1591 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 4.10 mg | 23% | USDA_SR |
| 1592 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 23% | USDA_SR |
| 1593 | Caribou, hind quarter meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 23% | USDA_SR |
| 1594 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 4.10 mg | 23% | CNF |
| 1595 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 4.09 mg | 23% | USDA_SR |
| 1596 | Bread, wheat, toasted | Baked Products | 4.09 mg | 23% | USDA_SR |
| 1597 | Bagels, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% | USDA_SR |
| 1598 | Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 4.09 mg | 23% | USDA_SR |
| 1599 | Game meat, deer (venison), loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 4.09 mg | 23% | CNF |
| 1600 | Bagel, cinnamon-raisin, toasted | Baked Products | 4.09 mg | 23% | CNF |
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