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 301–350 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
301	Cereal, ready to eat, Corn Flakes: Frosted, Compliments	Breakfast cereals	15.71 mg	87%	CNF
302	Soybeans, mature seeds, raw	Legumes and Legume Products	15.70 mg	87%	USDA_SR
303	Caribou, liver, raw (Alaska Native)	American Indian/Alaska Native Foods	15.70 mg	87%	USDA_SR
304	Soybeans, dry, raw	Legumes and Legume Products	15.70 mg	87%	CNF
305	Cocoa, dry powder, unsweetened, processed with alkali	Sweets	15.52 mg	86%	USDA_SR
306	Sweets, cocoa, powder, unsweetened, dutch process	Sweets	15.52 mg	86%	CNF
307	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches	Breakfast Cereals	15.50 mg	86%	USDA_SR
308	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	15.46 mg	86%	CNF
309	Cereal, ready to eat, Honeycomb, Post	Breakfast cereals	15.31 mg	85%	CNF
310	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	15.25 mg	85%	USDA_SR
311	Seeds, sesame flour, high-fat	Nut and Seed Products	15.17 mg	84%	USDA_SR
312	Seeds, sesame flour, high-fat	Nuts and Seeds	15.17 mg	84%	CNF
313	Babyfood, cereal, rice, with yogourt, with fruit, dry	Babyfoods	15.04 mg	84%	CNF
314	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	15.00 mg	83%	USDA_SR
315	Rhea, raw	Poultry Products	15.00 mg	83%	CNF
316	Sausage, blood sausage (Blood pudding), cooked	Sausages and Luncheon meats	14.91 mg	83%	CNF
317	Seeds, sesame seeds, whole, roasted and toasted	Nut and Seed Products	14.76 mg	82%	USDA_SR
318	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	14.76 mg	82%	CNF
319	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	14.75 mg	82%	CNF
320	Lamb, New Zealand, imported, kidney, cooked, soaked and fried	Lamb, Veal, and Game Products	14.70 mg	82%	USDA_SR
321	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	Snacks	14.67 mg	82%	USDA_SR
322	Seeds, sesame meal, partially defatted	Nut and Seed Products	14.55 mg	81%	USDA_SR
323	Seeds, sesame seeds, whole, dried	Nut and Seed Products	14.55 mg	81%	USDA_SR
324	Seeds, sesame meal, partially defatted	Nuts and Seeds	14.55 mg	81%	CNF
325	Soy protein isolate, potassium type	Legumes and Legume Products	14.50 mg	81%	USDA_SR
326	Soy protein isolate	Legumes and Legume Products	14.50 mg	81%	USDA_SR
327	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sweets	14.50 mg	81%	USDA_SR
328	Cereal, ready-to-eat, Krave, Kellogg's	Breakfast cereals	14.50 mg	81%	CNF
329	Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder	Sweets	14.50 mg	81%	CNF
330	Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder	Sweets	14.50 mg	81%	CNF
331	Soy protein isolate (prepared with potassium)	Legumes and Legume Products	14.50 mg	81%	CNF
332	Soy protein isolate (prepared with sodium)	Legumes and Legume Products	14.50 mg	81%	CNF
333	Cereal, ready to eat, Life, Quaker	Breakfast cereals	14.44 mg	80%	CNF
334	Babyfood, cereal, high protein, with apple and orange, prepared with whole milk	Baby Foods	14.42 mg	80%	USDA_SR
335	Walrus, liver, raw (Alaska Native)	American Indian/Alaska Native Foods	14.40 mg	80%	USDA_SR
336	Game meat, native, walrus, liver, raw	Lamb, Veal and Game	14.40 mg	80%	CNF
337	Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills	Breakfast cereals	14.40 mg	80%	CNF
338	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	14.36 mg	80%	CNF
339	Cereal, ready to eat, Cheerios: honey nut, General Mills	Breakfast cereals	14.36 mg	80%	CNF
340	Spices, pepper, white	Spices and Herbs	14.31 mg	80%	USDA_SR
341	spices, pepper, white	Spices and Herbs	14.31 mg	80%	CNF
342	Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified	Baby Foods	14.30 mg	79%	USDA_SR
343	Seeds, sesame flour, partially defatted	Nut and Seed Products	14.30 mg	79%	USDA_SR
344	Cereal, ready to eat, On Track, President's Choice	Breakfast cereals	14.30 mg	79%	CNF
345	Seeds, sesame flour, partially defatted	Nuts and Seeds	14.30 mg	79%	CNF
346	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	14.23 mg	79%	CNF
347	Seeds, sesame flour, low-fat	Nut and Seed Products	14.22 mg	79%	USDA_SR
348	Seeds, sesame flour, low fat	Nuts and Seeds	14.22 mg	79%	CNF
349	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	14.21 mg	79%	USDA_FF
350	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	14.20 mg	79%	USDA_SR

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Foods high in Iron

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