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 1801–1850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 3.74 mg | 21% | CNF |
| 1802 | Game meat, goat, cooked, roasted | Lamb, Veal, and Game Products | 3.73 mg | 21% | USDA_SR |
| 1803 | Cookies, sugar wafers with creme filling, regular | Baked Products | 3.73 mg | 21% | USDA_SR |
| 1804 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 3.73 mg | 21% | USDA_SR |
| 1805 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.73 mg | 21% | USDA_SR |
| 1806 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.73 mg | 21% | USDA_SR |
| 1807 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 3.73 mg | 21% | CNF |
| 1808 | Game meat, goat, roasted | Lamb, Veal and Game | 3.73 mg | 21% | CNF |
| 1809 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.73 mg | 21% | CNF |
| 1810 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.73 mg | 21% | CNF |
| 1811 | Flour, sorghum | Cereal Grains and Pasta | 3.72 mg | 21% | USDA_FF |
| 1812 | Leavening agents, cream of tartar | Baked Products | 3.72 mg | 21% | USDA_SR |
| 1813 | Sausage, meatless | Legumes and Legume Products | 3.72 mg | 21% | USDA_SR |
| 1814 | Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled | Beef Products | 3.72 mg | 21% | USDA_SR |
| 1815 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 3.72 mg | 21% | USDA_SR |
| 1816 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.72 mg | 21% | USDA_SR |
| 1817 | Snacks, corn-based, extruded, onion | Snacks | 3.72 mg | 21% | CNF |
| 1818 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 3.72 mg | 21% | CNF |
| 1819 | Leavening agent, cream of tartar | Baked Products | 3.72 mg | 21% | CNF |
| 1820 | Meatless, sausage | Legumes and Legume Products | 3.72 mg | 21% | CNF |
| 1821 | Nuts, almonds | Nut and Seed Products | 3.71 mg | 21% | USDA_SR |
| 1822 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.71 mg | 21% | USDA_SR |
| 1823 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.71 mg | 21% | CNF |
| 1824 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.71 mg | 21% | CNF |
| 1825 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 3.71 mg | 21% | CNF |
| 1826 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.70 mg | 21% | USDA_SR |
| 1827 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.70 mg | 21% | USDA_SR |
| 1828 | Crackers, melba toast, plain | Baked Products | 3.70 mg | 21% | USDA_SR |
| 1829 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 3.70 mg | 21% | USDA_SR |
| 1830 | Frankfurter, pork | Sausages and Luncheon Meats | 3.70 mg | 21% | USDA_SR |
| 1831 | Crackers, melba toast, plain, without salt | Baked Products | 3.70 mg | 21% | USDA_SR |
| 1832 | Turkey, all classes, heart, raw | Poultry Products | 3.70 mg | 21% | USDA_SR |
| 1833 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.70 mg | 21% | USDA_SR |
| 1834 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 3.70 mg | 21% | USDA_SR |
| 1835 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.70 mg | 21% | USDA_SR |
| 1836 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 3.70 mg | 21% | CNF |
| 1837 | Veal, grain-fed, shoulder, blade steak, lean, braised | Lamb, Veal and Game | 3.70 mg | 21% | CNF |
| 1838 | Cracker, melba toast, plain | Baked Products | 3.70 mg | 21% | CNF |
| 1839 | Cracker, melba toast, plain, unsalted | Baked Products | 3.70 mg | 21% | CNF |
| 1840 | Beans, white, boiled, salted | Legumes and Legume Products | 3.70 mg | 21% | CNF |
| 1841 | Beans, white, boiled | Legumes and Legume Products | 3.70 mg | 21% | CNF |
| 1842 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.70 mg | 21% | CNF |
| 1843 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.70 mg | 21% | CNF |
| 1844 | Turkey, all classes, heart, raw | Poultry Products | 3.70 mg | 21% | CNF |
| 1845 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 3.69 mg | 20% | USDA_FF |
| 1846 | Ostrich, outside strip, raw | Poultry Products | 3.69 mg | 20% | USDA_SR |
| 1847 | Nuts, macadamia nuts, raw | Nut and Seed Products | 3.69 mg | 20% | USDA_SR |
| 1848 | Ostrich, outside strip, raw | Poultry Products | 3.69 mg | 20% | CNF |
| 1849 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 3.69 mg | 20% | CNF |
| 1850 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% | USDA_SR |
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