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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 13.35 mg | 74% |
| 202 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 13.16 mg | 73% |
| 203 | Seal, bearded (Oogruk), meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 12.90 mg | 72% |
| 204 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 12.88 mg | 72% |
| 205 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 12.86 mg | 71% |
| 206 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 12.82 mg | 71% |
| 207 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 12.77 mg | 71% |
| 208 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 12.66 mg | 70% |
| 209 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 12.58 mg | 70% |
| 210 | Archway Home Style Cookies, Reduced Fat Ginger Snaps | Baked Products | 12.57 mg | 70% |
| 211 | Lamb, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 12.40 mg | 69% |
| 212 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 12.18 mg | 68% |
| 213 | Babyfood, cereal, oatmeal, prepared with whole milk | Baby Foods | 12.14 mg | 67% |
| 214 | Babyfood, cereal, high protein, prepared with whole milk | Baby Foods | 12.14 mg | 67% |
| 215 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 12.14 mg | 67% |
| 216 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 12.13 mg | 67% |
| 217 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 12.00 mg | 67% |
| 218 | Beverages, Protein powder soy based | Beverages | 12.00 mg | 67% |
| 219 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 12.00 mg | 67% |
| 220 | Meat extender | Legumes and Legume Products | 11.99 mg | 67% |
| 221 | Chocolate, dark, 70-85% cacao solids | Sweets | 11.90 mg | 66% |
| 222 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 11.88 mg | 66% |
| 223 | Spearmint, fresh | Spices and Herbs | 11.87 mg | 66% |
| 224 | Spices, cloves, ground | Spices and Herbs | 11.83 mg | 66% |
| 225 | Formulated bar, POWER BAR, chocolate | Snacks | 11.70 mg | 65% |
| 226 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 11.63 mg | 65% |
| 227 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 11.60 mg | 64% |
| 228 | Sea lion, Steller, meat (Alaska Native) | American Indian/Alaska Native Foods | 11.48 mg | 64% |
| 229 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 11.30 mg | 63% |
| 230 | Babyfood, cereal, mixed, with honey, prepared with whole milk | Baby Foods | 11.27 mg | 63% |
| 231 | Leavening agents, baking powder, double-acting, straight phosphate | Baked Products | 11.27 mg | 63% |
| 232 | Braunschweiger (a liver sausage), pork | Sausages and Luncheon Meats | 11.20 mg | 62% |
| 233 | Spices, saffron | Spices and Herbs | 11.10 mg | 62% |
| 234 | Babyfood, cereal, oatmeal, with honey, prepared with whole milk | Baby Foods | 11.09 mg | 62% |
| 235 | Leavening agents, baking powder, double-acting, sodium aluminum sulfate | Baked Products | 11.02 mg | 61% |
| 236 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 11.00 mg | 61% |
| 237 | Caribou, rump meat, half dried (Alaska Native) | American Indian/Alaska Native Foods | 11.00 mg | 61% |
| 238 | Peppers, ancho, dried | Vegetables and Vegetable Products | 10.93 mg | 61% |
| 239 | Snack, BALANCE, original bar | Snacks | 10.90 mg | 61% |
| 240 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 10.85 mg | 60% |
| 241 | Mollusks, cuttlefish, mixed species, cooked, moist heat | Finfish and Shellfish Products | 10.84 mg | 60% |
| 242 | Liver cheese, pork | Sausages and Luncheon Meats | 10.83 mg | 60% |
| 243 | Babyfood, cereal, rice, with honey, prepared with whole milk | Baby Foods | 10.81 mg | 60% |
| 244 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 10.78 mg | 60% |
| 245 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 10.78 mg | 60% |
| 246 | Game meat, bear, cooked, simmered | Lamb, Veal, and Game Products | 10.73 mg | 60% |
| 247 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 10.70 mg | 59% |
| 248 | Wheat bran, crude | Cereal Grains and Pasta | 10.57 mg | 59% |
| 249 | Oscar Mayer, Braunschweiger Liver Sausage (sliced) | Sausages and Luncheon Meats | 10.51 mg | 58% |
| 250 | Beans, white, mature seeds, raw | Legumes and Legume Products | 10.44 mg | 58% |
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