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 1751–1800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1751 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 3.81 mg | 21% | CNF |
| 1752 | Cereal, ready to eat, Granola: Raspberry almond, light, Rogers | Breakfast cereals | 3.81 mg | 21% | CNF |
| 1753 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 3.81 mg | 21% | CNF |
| 1754 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 3.80 mg | 21% | USDA_FF |
| 1755 | Mollusks, abalone, mixed species, cooked, fried | Finfish and Shellfish Products | 3.80 mg | 21% | USDA_SR |
| 1756 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% | USDA_SR |
| 1757 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.80 mg | 21% | USDA_SR |
| 1758 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.80 mg | 21% | USDA_SR |
| 1759 | Bagels, cinnamon-raisin | Baked Products | 3.80 mg | 21% | USDA_SR |
| 1760 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.80 mg | 21% | USDA_SR |
| 1761 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 3.80 mg | 21% | USDA_SR |
| 1762 | Syrups, sorghum | Sweets | 3.80 mg | 21% | USDA_SR |
| 1763 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% | USDA_SR |
| 1764 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 3.80 mg | 21% | USDA_SR |
| 1765 | Bread, italian, toasted | Baked Products | 3.80 mg | 21% | CNF |
| 1766 | Cracker, 7 grain | Baked Products | 3.80 mg | 21% | CNF |
| 1767 | Game meat, native, caribou (reindeer), brain, boiled | Lamb, Veal and Game | 3.80 mg | 21% | CNF |
| 1768 | Sweets, syrups, sorghum | Sweets | 3.80 mg | 21% | CNF |
| 1769 | Bagel, cinnamon-raisin | Baked Products | 3.80 mg | 21% | CNF |
| 1770 | Game meat, native, beaver, raw | Lamb, Veal and Game | 3.80 mg | 21% | CNF |
| 1771 | Mollusks, abalone, mixed species, flour coated, fried | Finfish and Shellfish Products | 3.80 mg | 21% | CNF |
| 1772 | Coffee, instant, decaffeinated, powder | Beverages | 3.80 mg | 21% | CNF |
| 1773 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 3.80 mg | 21% | CNF |
| 1774 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 3.80 mg | 21% | CNF |
| 1775 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1776 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1777 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1778 | Cereal, ready to eat, Heritage Muesli, Nature's Path | Breakfast cereals | 3.80 mg | 21% | CNF |
| 1779 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 3.80 mg | 21% | CNF |
| 1780 | Beef, chuck, clod steak, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised | Beef Products | 3.79 mg | 21% | USDA_SR |
| 1781 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.79 mg | 21% | USDA_SR |
| 1782 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 3.79 mg | 21% | CNF |
| 1783 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% | USDA_SR |
| 1784 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 3.78 mg | 21% | CNF |
| 1785 | Babyfood, pretzels | Baby Foods | 3.77 mg | 21% | USDA_SR |
| 1786 | School Lunch, chicken patty, whole grain breaded | Fast Foods | 3.77 mg | 21% | USDA_SR |
| 1787 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.77 mg | 21% | USDA_SR |
| 1788 | Bread, white, commercial, with added fibre, toasted | Baked Products | 3.77 mg | 21% | CNF |
| 1789 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.77 mg | 21% | CNF |
| 1790 | Flour, spelt, whole grain | Cereal Grains and Pasta | 3.77 mg | 21% | USDA_FF |
| 1791 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.76 mg | 21% | USDA_SR |
| 1792 | Buffalo, free range, top round steak, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 3.76 mg | 21% | USDA_SR |
| 1793 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 3.75 mg | 21% | USDA_SR |
| 1794 | Nuts, almonds, whole, raw | Nut and Seed Products | 3.74 mg | 21% | USDA_FF |
| 1795 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 3.74 mg | 21% | USDA_SR |
| 1796 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.74 mg | 21% | USDA_SR |
| 1797 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% | USDA_SR |
| 1798 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% | CNF |
| 1799 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 3.74 mg | 21% | CNF |
| 1800 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% | CNF |
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