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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 14.36 mg | 80% |
| 152 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 14.36 mg | 80% |
| 153 | spices, pepper, white | Spices and Herbs | 14.31 mg | 80% |
| 154 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 14.30 mg | 79% |
| 155 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 14.30 mg | 79% |
| 156 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 14.23 mg | 79% |
| 157 | Seeds, sesame flour, low fat | Nuts and Seeds | 14.22 mg | 79% |
| 158 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 14.09 mg | 78% |
| 159 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 14.06 mg | 78% |
| 160 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 14.03 mg | 78% |
| 161 | Cereal, hot, cream of wheat, instant: whole grain, dry | Breakfast cereals | 14.00 mg | 78% |
| 162 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 14.00 mg | 78% |
| 163 | Spices, cardamom, ground | Spices and Herbs | 13.97 mg | 78% |
| 164 | Spices, mace, ground | Spices and Herbs | 13.90 mg | 77% |
| 165 | Sweets, cocoa, powder, unsweetened | Sweets | 13.86 mg | 77% |
| 166 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 13.74 mg | 76% |
| 167 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 13.74 mg | 76% |
| 168 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 13.73 mg | 76% |
| 169 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 13.71 mg | 76% |
| 170 | Soy meal, defatted, raw | Legumes and Legume Products | 13.70 mg | 76% |
| 171 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 13.70 mg | 76% |
| 172 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 13.69 mg | 76% |
| 173 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 13.58 mg | 75% |
| 174 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 13.52 mg | 75% |
| 175 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 13.51 mg | 75% |
| 176 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 13.44 mg | 75% |
| 177 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 13.39 mg | 74% |
| 178 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 13.35 mg | 74% |
| 179 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 13.33 mg | 74% |
| 180 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 13.32 mg | 74% |
| 181 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 13.30 mg | 74% |
| 182 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 183 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 184 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 185 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 13.30 mg | 74% |
| 186 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 13.30 mg | 74% |
| 187 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 13.30 mg | 74% |
| 188 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 13.30 mg | 74% |
| 189 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 13.30 mg | 74% |
| 190 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 13.30 mg | 74% |
| 191 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 192 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 193 | Cereal, ready to eat, Chex: honey nut, General Mills | Breakfast cereals | 13.30 mg | 74% |
| 194 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 195 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 13.30 mg | 74% |
| 196 | Cereal, ready to eat, Corn Dunks, President's Choice | Breakfast cereals | 13.30 mg | 74% |
| 197 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 13.29 mg | 74% |
| 198 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 12.97 mg | 72% |
| 199 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 12.96 mg | 72% |
| 200 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 12.91 mg | 72% |
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