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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 17.50 mg | 97% |
| 152 | Thyme, fresh | Spices and Herbs | 17.45 mg | 97% |
| 153 | Baking chocolate, unsweetened, squares | Sweets | 17.40 mg | 97% |
| 154 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 17.30 mg | 96% |
| 155 | Spices, chili powder | Spices and Herbs | 17.30 mg | 96% |
| 156 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | American Indian/Alaska Native Foods | 17.00 mg | 94% |
| 157 | Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native) | American Indian/Alaska Native Foods | 17.00 mg | 94% |
| 158 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 16.60 mg | 92% |
| 159 | Pork, fresh, variety meats and by-products, lungs, cooked, braised | Pork Products | 16.41 mg | 91% |
| 160 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 16.40 mg | 91% |
| 161 | Beverages, rich chocolate, powder | Beverages | 16.36 mg | 91% |
| 162 | Beverages, OVALTINE, chocolate malt powder | Beverages | 16.36 mg | 91% |
| 163 | Beverages, OVALTINE, Classic Malt powder | Beverages | 16.36 mg | 91% |
| 164 | Spices, dill seed | Spices and Herbs | 16.33 mg | 91% |
| 165 | Spices, coriander seed | Spices and Herbs | 16.32 mg | 91% |
| 166 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 16.31 mg | 91% |
| 167 | Spices, caraway seed | Spices and Herbs | 16.23 mg | 90% |
| 168 | Cockles, raw (Alaska Native) | American Indian/Alaska Native Foods | 16.20 mg | 90% |
| 169 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 16.00 mg | 89% |
| 170 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 15.87 mg | 88% |
| 171 | Soybeans, mature seeds, raw | Legumes and Legume Products | 15.70 mg | 87% |
| 172 | Caribou, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 15.70 mg | 87% |
| 173 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 15.52 mg | 86% |
| 174 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 15.50 mg | 86% |
| 175 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 15.25 mg | 85% |
| 176 | Seeds, sesame flour, high-fat | Nut and Seed Products | 15.17 mg | 84% |
| 177 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 15.00 mg | 83% |
| 178 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 14.76 mg | 82% |
| 179 | Lamb, New Zealand, imported, kidney, cooked, soaked and fried | Lamb, Veal, and Game Products | 14.70 mg | 82% |
| 180 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 14.67 mg | 82% |
| 181 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 14.55 mg | 81% |
| 182 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 14.55 mg | 81% |
| 183 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 14.50 mg | 81% |
| 184 | Soy protein isolate, potassium type | Legumes and Legume Products | 14.50 mg | 81% |
| 185 | Soy protein isolate | Legumes and Legume Products | 14.50 mg | 81% |
| 186 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 14.42 mg | 80% |
| 187 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 14.40 mg | 80% |
| 188 | Spices, pepper, white | Spices and Herbs | 14.31 mg | 80% |
| 189 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 14.30 mg | 79% |
| 190 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 14.30 mg | 79% |
| 191 | Seeds, sesame flour, low-fat | Nut and Seed Products | 14.22 mg | 79% |
| 192 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 14.20 mg | 79% |
| 193 | Spices, cardamom | Spices and Herbs | 13.97 mg | 78% |
| 194 | Mollusks, clam, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 13.91 mg | 77% |
| 195 | Spices, mace, ground | Spices and Herbs | 13.90 mg | 77% |
| 196 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 13.88 mg | 77% |
| 197 | Cocoa, dry powder, unsweetened | Sweets | 13.86 mg | 77% |
| 198 | Soy meal, defatted, raw | Legumes and Legume Products | 13.70 mg | 76% |
| 199 | Seal, ringed, liver (Alaska Native) | American Indian/Alaska Native Foods | 13.50 mg | 75% |
| 200 | Winged beans, mature seeds, raw | Legumes and Legume Products | 13.44 mg | 75% |
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