Foods high in Iron

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 151–200 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
151	Spices, sage, ground	Spices and Herbs	28.12 mg	156%	CNF
152	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	28.00 mg	156%	USDA_SR
153	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	28.00 mg	156%	USDA_SR
154	Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches	Breakfast Cereals	28.00 mg	156%	USDA_SR
155	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	28.00 mg	156%	USDA_SR
156	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	28.00 mg	156%	USDA_SR
157	Cereals ready-to-eat, RALSTON Crispy Hexagons	Breakfast Cereals	27.93 mg	155%	USDA_SR
158	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	27.90 mg	155%	USDA_SR
159	Babyfood, cereal, oat, with milk powder, dry	Babyfoods	27.81 mg	154%	CNF
160	Babyfood, cereal, wheat, with milk powder and fruit, dry	Babyfoods	27.70 mg	154%	CNF
161	Game meat, native, ringed seal, meat, boiled	Lamb, Veal and Game	27.50 mg	153%	CNF
162	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	27.27 mg	152%	USDA_SR
163	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	27.27 mg	152%	USDA_SR
164	Babyfood, cereal, rice, with milk powder, dry	Babyfoods	27.26 mg	151%	CNF
165	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	27.00 mg	150%	USDA_SR
166	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	26.10 mg	145%	USDA_SR
167	Babyfood, cereal, wheat, dry	Babyfoods	26.04 mg	145%	CNF
168	Game meat, native, walrus, meat, boiled	Lamb, Veal and Game	26.00 mg	144%	CNF
169	Babyfood, snack, biscuit, mixed grain	Babyfoods	25.96 mg	144%	CNF
170	Whale, beluga, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	25.90 mg	144%	USDA_SR
171	Game meat, whale, raw	Lamb, Veal and Game	25.90 mg	144%	CNF
172	Game meat, native, moose, lung, roasted	Lamb, Veal and Game	25.00 mg	139%	CNF
173	Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post	Breakfast cereals	24.94 mg	139%	CNF
174	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	24.84 mg	138%	USDA_SR
175	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	24.74 mg	137%	USDA_SR
176	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	24.72 mg	137%	USDA_SR
177	Babyfood, cereal, rice, dry	Babyfoods	24.49 mg	136%	CNF
178	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	24.00 mg	133%	USDA_SR
179	Game meat, native, caribou (reindeer), stomach, raw	Lamb, Veal and Game	24.00 mg	133%	CNF
180	Game meat, native, bearded seal meat, boiled	Lamb, Veal and Game	23.50 mg	131%	CNF
181	Pork, fresh, variety meats and by-products, liver, raw	Pork Products	23.30 mg	129%	USDA_SR
182	Pork, liver, raw	Pork Products	23.30 mg	129%	CNF
183	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	23.22 mg	129%	USDA_SR
184	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	23.17 mg	129%	CNF
185	Game meat, native, moose, liver, roasted	Lamb, Veal and Game	23.00 mg	128%	CNF
186	Game meat, native, caribou (reindeer), lungs, raw	Lamb, Veal and Game	23.00 mg	128%	CNF
187	Beverages, nutritional shake mix, high protein, powder	Beverages	22.50 mg	125%	USDA_SR
188	Babyfood, baked product, finger snacks cereal fortified	Baby Foods	22.50 mg	125%	USDA_SR
189	Beverages, high protein powder	Beverages	22.50 mg	125%	CNF
190	Pork, fresh, variety meats and by-products, spleen, raw	Pork Products	22.32 mg	124%	USDA_SR
191	Pork, spleen, raw	Pork Products	22.32 mg	124%	CNF
192	Pork, fresh, variety meats and by-products, spleen, cooked, braised	Pork Products	22.23 mg	124%	USDA_SR
193	Pork, spleen, braised	Pork Products	22.23 mg	124%	CNF
194	Spices, parsley, dried	Spices and Herbs	22.04 mg	122%	USDA_SR
195	Incaparina, dry mix (corn and soy flours), unprepared	Breakfast Cereals	22.00 mg	122%	USDA_SR
196	Game meat, native, moose, liver, raw	Lamb, Veal and Game	22.00 mg	122%	CNF
197	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	21.57 mg	120%	USDA_SR
198	Seaweed, agar, dried	Vegetables and Vegetable Products	21.40 mg	119%	USDA_SR
199	Seaweed, agar, dried	Vegetables and Vegetable Products	21.40 mg	119%	CNF
200	Spices, paprika	Spices and Herbs	21.14 mg	117%	USDA_SR

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Foods high in Iron

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