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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 12.89 mg | 72% |
| 202 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 12.88 mg | 72% |
| 203 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 12.86 mg | 71% |
| 204 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 12.86 mg | 71% |
| 205 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 12.86 mg | 71% |
| 206 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 12.83 mg | 71% |
| 207 | Instant breakfast, powder, chocolate | Beverages | 12.82 mg | 71% |
| 208 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 12.68 mg | 70% |
| 209 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 12.67 mg | 70% |
| 210 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 12.66 mg | 70% |
| 211 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 12.58 mg | 70% |
| 212 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 12.57 mg | 70% |
| 213 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 12.57 mg | 70% |
| 214 | Lamb, kidney, braised | Lamb, Veal and Game | 12.40 mg | 69% |
| 215 | Mushroom, morel, raw | Vegetables and Vegetable Products | 12.18 mg | 68% |
| 216 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 12.14 mg | 67% |
| 217 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 12.03 mg | 67% |
| 218 | Goose, wild (Canada goose), native, meat, smoked, dried | Poultry Products | 12.00 mg | 67% |
| 219 | Game meat, native, beaver, meat, dried | Lamb, Veal and Game | 12.00 mg | 67% |
| 220 | Game meat, native, ringed seal, heart, raw | Lamb, Veal and Game | 12.00 mg | 67% |
| 221 | Plant-based beverage, protein powder, soy based, powder | Beverages | 12.00 mg | 67% |
| 222 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 11.90 mg | 66% |
| 223 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 11.88 mg | 66% |
| 224 | Spices, spearmint, fresh | Spices and Herbs | 11.87 mg | 66% |
| 225 | Spices, cloves, ground | Spices and Herbs | 11.83 mg | 66% |
| 226 | Goose, wild (Canada goose), native, meat only, boiled | Poultry Products | 11.68 mg | 65% |
| 227 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 11.65 mg | 65% |
| 228 | Chicken, broiler, liver, simmered | Poultry Products | 11.63 mg | 65% |
| 229 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 11.51 mg | 64% |
| 230 | Game meat, native, caribou (reindeer), meat, dried | Lamb, Veal and Game | 11.50 mg | 64% |
| 231 | Game meat, native, sea lion, stellar, meat, raw | Lamb, Veal and Game | 11.48 mg | 64% |
| 232 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 11.27 mg | 63% |
| 233 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 11.22 mg | 62% |
| 234 | Sausage, Braunschweiger (liver sausage with bacon), pork | Sausages and Luncheon meats | 11.20 mg | 62% |
| 235 | Candied foods, ginger root, crystallized | Sweets | 11.19 mg | 62% |
| 236 | Seeds, hemp seeds, hulled | Nuts and Seeds | 11.16 mg | 62% |
| 237 | Beans, white, flour | Legumes and Legume Products | 11.15 mg | 62% |
| 238 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 11.11 mg | 62% |
| 239 | Spices, saffron | Spices and Herbs | 11.10 mg | 62% |
| 240 | Leavening agent, baking powder, double acting, sodium, aluminium sulfate | Baked Products | 11.02 mg | 61% |
| 241 | Game meat, native, ringed seal, pup, raw | Lamb, Veal and Game | 11.00 mg | 61% |
| 242 | Game meat, native, muskrat, raw | Lamb, Veal and Game | 11.00 mg | 61% |
| 243 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 10.96 mg | 61% |
| 244 | Pepper, ancho, dried | Vegetables and Vegetable Products | 10.93 mg | 61% |
| 245 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 10.93 mg | 61% |
| 246 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 10.89 mg | 60% |
| 247 | Moth beans, raw | Legumes and Legume Products | 10.85 mg | 60% |
| 248 | Mollusks, cuttlefish, mixed spsecies, boiled or steamed | Finfish and Shellfish Products | 10.84 mg | 60% |
| 249 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 10.78 mg | 60% |
| 250 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 10.78 mg | 60% |
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