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 251–300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Game meat, native, walrus, meat, raw | Lamb, Veal and Game | 18.00 mg | 100% | CNF |
| 252 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 17.95 mg | 100% | USDA_SR |
| 253 | Pork, fresh, variety meats and by-products, liver, cooked, braised | Pork Products | 17.92 mg | 100% | USDA_SR |
| 254 | Pork, liver, braised | Pork Products | 17.92 mg | 100% | CNF |
| 255 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 17.85 mg | 99% | CNF |
| 256 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 17.83 mg | 99% | CNF |
| 257 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 17.64 mg | 98% | CNF |
| 258 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 17.50 mg | 97% | USDA_SR |
| 259 | Sweets, molasses, blackstrap | Sweets | 17.50 mg | 97% | CNF |
| 260 | Thyme, fresh | Spices and Herbs | 17.45 mg | 97% | USDA_SR |
| 261 | Spices, thyme, fresh | Spices and Herbs | 17.45 mg | 97% | CNF |
| 262 | Baking chocolate, unsweetened, squares | Sweets | 17.40 mg | 97% | USDA_SR |
| 263 | Sweets, baking chocolate, unsweetened, square | Sweets | 17.40 mg | 97% | CNF |
| 264 | Malted milk, chocolate flavour, enriched powder | Beverages | 17.38 mg | 97% | CNF |
| 265 | Spices, chili powder | Spices and Herbs | 17.30 mg | 96% | USDA_SR |
| 266 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 17.30 mg | 96% | USDA_SR |
| 267 | Spices, chili powder | Spices and Herbs | 17.30 mg | 96% | CNF |
| 268 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 17.12 mg | 95% | CNF |
| 269 | Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native) | American Indian/Alaska Native Foods | 17.00 mg | 94% | USDA_SR |
| 270 | Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | American Indian/Alaska Native Foods | 17.00 mg | 94% | USDA_SR |
| 271 | Game meat, native, moose, dried | Lamb, Veal and Game | 17.00 mg | 94% | CNF |
| 272 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 16.94 mg | 94% | CNF |
| 273 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 16.60 mg | 92% | USDA_SR |
| 274 | Malted milk, natural flavour, enriched powder | Beverages | 16.60 mg | 92% | CNF |
| 275 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 16.55 mg | 92% | CNF |
| 276 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 16.54 mg | 92% | CNF |
| 277 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 16.51 mg | 92% | CNF |
| 278 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 16.47 mg | 91% | CNF |
| 279 | Pork, fresh, variety meats and by-products, lungs, cooked, braised | Pork Products | 16.41 mg | 91% | USDA_SR |
| 280 | Pork, lungs, braised | Pork Products | 16.41 mg | 91% | CNF |
| 281 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 16.40 mg | 91% | USDA_SR |
| 282 | Beverages, OVALTINE, Classic Malt powder | Beverages | 16.36 mg | 91% | USDA_SR |
| 283 | Beverages, OVALTINE, chocolate malt powder | Beverages | 16.36 mg | 91% | USDA_SR |
| 284 | Beverages, rich chocolate, powder | Beverages | 16.36 mg | 91% | USDA_SR |
| 285 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 16.34 mg | 91% | CNF |
| 286 | Spices, dill seed | Spices and Herbs | 16.33 mg | 91% | USDA_SR |
| 287 | Spices, dill seed | Spices and Herbs | 16.33 mg | 91% | CNF |
| 288 | Spices, coriander seed | Spices and Herbs | 16.32 mg | 91% | USDA_SR |
| 289 | Spices, coriander seed (cilantro) | Spices and Herbs | 16.32 mg | 91% | CNF |
| 290 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 16.31 mg | 91% | USDA_SR |
| 291 | Spices, caraway seed | Spices and Herbs | 16.23 mg | 90% | USDA_SR |
| 292 | Spices, caraway seed | Spices and Herbs | 16.23 mg | 90% | CNF |
| 293 | Cockles, raw (Alaska Native) | American Indian/Alaska Native Foods | 16.20 mg | 90% | USDA_SR |
| 294 | Mollusks, cockle, raw | Finfish and Shellfish Products | 16.20 mg | 90% | CNF |
| 295 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 16.11 mg | 90% | CNF |
| 296 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 16.05 mg | 89% | CNF |
| 297 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 16.00 mg | 89% | USDA_SR |
| 298 | Chiton, leathery, gumboots, native | Finfish and Shellfish Products | 16.00 mg | 89% | CNF |
| 299 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 15.87 mg | 88% | USDA_SR |
| 300 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 15.85 mg | 88% | CNF |
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