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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 10.73 mg | 60% |
| 252 | Game meat, native, bear, simmered | Lamb, Veal and Game | 10.73 mg | 60% |
| 253 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 10.73 mg | 60% |
| 254 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 10.65 mg | 59% |
| 255 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 10.57 mg | 59% |
| 256 | Instant breakfast, powder | Beverages | 10.50 mg | 58% |
| 257 | Beans, white, raw | Legumes and Legume Products | 10.44 mg | 58% |
| 258 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 10.40 mg | 58% |
| 259 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 10.40 mg | 58% |
| 260 | Chicken, broiler, giblets, flour coated, fried | Poultry Products | 10.32 mg | 57% |
| 261 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 10.30 mg | 57% |
| 262 | Lamb, liver, pan-fried | Lamb, Veal and Game | 10.20 mg | 57% |
| 263 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 10.06 mg | 56% |
| 264 | Game meat, native, beaver, roasted | Lamb, Veal and Game | 10.00 mg | 56% |
| 265 | Game meat, native, ringed seal, brain, raw | Lamb, Veal and Game | 10.00 mg | 56% |
| 266 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 9.95 mg | 55% |
| 267 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 9.83 mg | 55% |
| 268 | Goose, wild (Canada goose), native, meat only, roasted | Poultry Products | 9.81 mg | 55% |
| 269 | Duck, wild, native, cooked | Poultry Products | 9.80 mg | 54% |
| 270 | Lentils, flour | Legumes and Legume Products | 9.79 mg | 54% |
| 271 | Spices, poppy seed | Spices and Herbs | 9.76 mg | 54% |
| 272 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 9.73 mg | 54% |
| 273 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 9.73 mg | 54% |
| 274 | Spices, pepper, black | Spices and Herbs | 9.71 mg | 54% |
| 275 | Sausage, Italian, turkey, smoked | Sausages and Luncheon meats | 9.60 mg | 53% |
| 276 | Sausage, smoked, turkey, hot | Sausages and Luncheon meats | 9.60 mg | 53% |
| 277 | Gravy, instant turkey, dry | Soups, Sauces and Gravies | 9.57 mg | 53% |
| 278 | Game meat, native, sea lion, stellar, meat with fat, raw | Lamb, Veal and Game | 9.55 mg | 53% |
| 279 | Mollusks, octopus, common, boiled or steamed | Finfish and Shellfish Products | 9.54 mg | 53% |
| 280 | Goose, wild (Canada goose), native, meat and skin, dried, boiled | Poultry Products | 9.51 mg | 53% |
| 281 | Chocolate syrup, thin type, less sugar, with added vitamins and minerals | Beverages | 9.50 mg | 53% |
| 282 | Egg, chicken, yolk, dried | Dairy and Egg Products | 9.50 mg | 53% |
| 283 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 9.43 mg | 52% |
| 284 | Grains, quinoa, flour | Cereals, Grains and Pasta | 9.40 mg | 52% |
| 285 | Beans, kidney, light red, raw | Legumes and Legume Products | 9.35 mg | 52% |
| 286 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 9.34 mg | 52% |
| 287 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 9.34 mg | 52% |
| 288 | Veal, spleen, raw | Lamb, Veal and Game | 9.32 mg | 52% |
| 289 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 9.30 mg | 52% |
| 290 | Soy flour, defatted | Legumes and Legume Products | 9.24 mg | 51% |
| 291 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 9.23 mg | 51% |
| 292 | Spices, mustard seed, yellow | Spices and Herbs | 9.21 mg | 51% |
| 293 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 9.21 mg | 51% |
| 294 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 9.20 mg | 51% |
| 295 | Sausage, blood sausage (blood pudding), raw | Sausages and Luncheon meats | 9.20 mg | 51% |
| 296 | Pâté, chicken liver, canned | Sausages and Luncheon meats | 9.19 mg | 51% |
| 297 | Tomato, sun-dried | Vegetables and Vegetable Products | 9.09 mg | 50% |
| 298 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 9.09 mg | 50% |
| 299 | Chicken, broiler, heart, simmered | Poultry Products | 9.03 mg | 50% |
| 300 | Ptarmigan, native, meat, raw | Poultry Products | 9.00 mg | 50% |
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