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 2001–2050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 3.50 mg | 19% | CNF |
| 2002 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 3.50 mg | 19% | CNF |
| 2003 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 3.49 mg | 19% | USDA_SR |
| 2004 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.49 mg | 19% | USDA_SR |
| 2005 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.49 mg | 19% | USDA_SR |
| 2006 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.49 mg | 19% | CNF |
| 2007 | Nuts, almond butter, plain | Nuts and Seeds | 3.49 mg | 19% | CNF |
| 2008 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.49 mg | 19% | CNF |
| 2009 | Crackers, toast thins, low sodium | Baked Products | 3.48 mg | 19% | USDA_SR |
| 2010 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% | USDA_SR |
| 2011 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 3.48 mg | 19% | CNF |
| 2012 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% | CNF |
| 2013 | Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 3.47 mg | 19% | USDA_SR |
| 2014 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 3.47 mg | 19% | USDA_SR |
| 2015 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.47 mg | 19% | USDA_SR |
| 2016 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.47 mg | 19% | USDA_SR |
| 2017 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% | USDA_SR |
| 2018 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% | CNF |
| 2019 | Cracker, wheat, low fat | Baked Products | 3.47 mg | 19% | CNF |
| 2020 | Beef, chuck, cross rib steak, boneless, lean, cooked, braised | Beef Products | 3.47 mg | 19% | CNF |
| 2021 | Game meat, bison, top sirloin, separable lean only, steak, cooked, broiled | Lamb, Veal and Game | 3.47 mg | 19% | CNF |
| 2022 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 3.46 mg | 19% | USDA_FF |
| 2023 | Crackers, cheese, whole grain | Baked Products | 3.46 mg | 19% | USDA_SR |
| 2024 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 3.46 mg | 19% | USDA_SR |
| 2025 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.46 mg | 19% | USDA_SR |
| 2026 | Cracker, cheese, whole-grain | Baked Products | 3.46 mg | 19% | CNF |
| 2027 | Nuts, pistachio nuts, raw | Nut and Seed Products | 3.46 mg | 19% | USDA_FF |
| 2028 | Bread, Italian | Baked Products | 3.45 mg | 19% | USDA_SR |
| 2029 | Beef, cured, luncheon meat, jellied | Sausages and Luncheon Meats | 3.45 mg | 19% | USDA_SR |
| 2030 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 3.45 mg | 19% | USDA_SR |
| 2031 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 3.45 mg | 19% | USDA_SR |
| 2032 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 3.45 mg | 19% | USDA_SR |
| 2033 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 3.45 mg | 19% | CNF |
| 2034 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 3.45 mg | 19% | CNF |
| 2035 | Bread, wheat germ | Baked Products | 3.45 mg | 19% | CNF |
| 2036 | Deli meat, beef, cured, jellied | Sausages and Luncheon meats | 3.45 mg | 19% | CNF |
| 2037 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.44 mg | 19% | USDA_SR |
| 2038 | Bread, Italian | Baked Products | 3.44 mg | 19% | CNF |
| 2039 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% | USDA_SR |
| 2040 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 3.43 mg | 19% | USDA_SR |
| 2041 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 3.43 mg | 19% | USDA_SR |
| 2042 | Rolls, hamburger or hotdog, plain | Baked Products | 3.43 mg | 19% | USDA_SR |
| 2043 | Bread, oat bran, toasted | Baked Products | 3.43 mg | 19% | USDA_SR |
| 2044 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.43 mg | 19% | USDA_SR |
| 2045 | Frybread, made with lard (Apache) | American Indian/Alaska Native Foods | 3.43 mg | 19% | USDA_SR |
| 2046 | Frybread, made with lard | Baked Products | 3.43 mg | 19% | CNF |
| 2047 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 3.43 mg | 19% | CNF |
| 2048 | Roll, hamburger / hot dog, plain | Baked Products | 3.43 mg | 19% | CNF |
| 2049 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% | CNF |
| 2050 | Tart, breakfast, low fat | Baked Products | 3.42 mg | 19% | USDA_SR |
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