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 201–250 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
201	Spices, paprika	Spices and Herbs	21.14 mg	117%	CNF
202	Oopah (tunicate), whole animal (Alaska Native)	American Indian/Alaska Native Foods	20.70 mg	115%	USDA_SR
203	Fish, oopah (tunicata), native, whole animal	Finfish and Shellfish Products	20.70 mg	115%	CNF
204	Cereal, ready to eat, Nesquik, General Mills	Breakfast cereals	20.58 mg	114%	CNF
205	Game meat, seal, harp, raw	Lamb, Veal and Game	20.30 mg	113%	CNF
206	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	20.14 mg	112%	CNF
207	Chives, freeze-dried	Vegetables and Vegetable Products	20.00 mg	111%	USDA_SR
208	Babyfood, fruit, jarred, prunes	Babyfoods	20.00 mg	111%	CNF
209	Game meat, native, caribou (reindeer), liver, baked	Lamb, Veal and Game	20.00 mg	111%	CNF
210	Game meat, native, bearded seal meat, raw	Lamb, Veal and Game	20.00 mg	111%	CNF
211	Chives, freeze-dried	Vegetables and Vegetable Products	20.00 mg	111%	CNF
212	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	19.80 mg	110%	USDA_SR
213	Spices, ginger, ground	Spices and Herbs	19.80 mg	110%	USDA_SR
214	Spices, ginger, ground	Spices and Herbs	19.80 mg	110%	CNF
215	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	19.78 mg	110%	USDA_SR
216	Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry	Babyfoods	19.74 mg	110%	CNF
217	Spices, pumpkin pie spice	Spices and Herbs	19.71 mg	110%	USDA_SR
218	Spices, pumpkin pie spice	Spices and Herbs	19.71 mg	110%	CNF
219	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	19.60 mg	109%	USDA_SR
220	Seal, ringed, meat (Alaska Native)	American Indian/Alaska Native Foods	19.60 mg	109%	USDA_SR
221	Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S	Breakfast Cereals	19.52 mg	108%	USDA_SR
222	Game meat, native, walrus, meat, aged	Lamb, Veal and Game	19.50 mg	108%	CNF
223	Game meat, native, ringed seal, meat, raw	Lamb, Veal and Game	19.50 mg	108%	CNF
224	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	19.42 mg	108%	USDA_SR
225	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	19.40 mg	108%	USDA_SR
226	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	19.26 mg	107%	CNF
227	Seeds, sesame butter, paste	Nut and Seed Products	19.20 mg	107%	USDA_SR
228	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	19.20 mg	107%	CNF
229	Spices, curry powder	Spices and Herbs	19.10 mg	106%	USDA_SR
230	Spices, curry powder	Spices and Herbs	19.10 mg	106%	CNF
231	Pork, fresh, variety meats and by-products, lungs, raw	Pork Products	18.90 mg	105%	USDA_SR
232	Pork, lungs, raw	Pork Products	18.90 mg	105%	CNF
233	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	18.87 mg	105%	USDA_SR
234	Cereal, ready to eat, French Toast Crunch, General Mills	Breakfast cereals	18.76 mg	104%	CNF
235	Spices, fennel seed	Spices and Herbs	18.54 mg	103%	USDA_SR
236	Rice bran, crude	Cereal Grains and Pasta	18.54 mg	103%	USDA_SR
237	Grains, rice bran, crude	Cereals, Grains and Pasta	18.54 mg	103%	CNF
238	Spices, fennel seed	Spices and Herbs	18.54 mg	103%	CNF
239	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	18.52 mg	103%	CNF
240	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	18.51 mg	103%	CNF
241	Cereal, ready to eat, Corn Flakes, Kellogg's	Breakfast cereals	18.51 mg	103%	CNF
242	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	18.49 mg	103%	CNF
243	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	18.40 mg	102%	CNF
244	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	Breakfast Cereals	18.36 mg	102%	USDA_SR
245	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	18.35 mg	102%	USDA_SR
246	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	18.30 mg	102%	USDA_SR
247	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	Snacks	18.15 mg	101%	USDA_SR
248	Game meat, native, moose, lung, raw	Lamb, Veal and Game	18.00 mg	100%	CNF
249	Game meat, native, ringed seal, pup, boiled	Lamb, Veal and Game	18.00 mg	100%	CNF
250	Game meat, native, ringed seal, meat, aged	Lamb, Veal and Game	18.00 mg	100%	CNF

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Foods high in Iron

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