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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Game meat, native, sea lion, stellar, liver, raw | Lamb, Veal and Game | 9.00 mg | 50% |
| 302 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 8.99 mg | 50% |
| 303 | Chicken, broiler, liver, raw | Poultry Products | 8.99 mg | 50% |
| 304 | Goose, wild (Canada goose), native, breast, meat and skin, boiled | Poultry Products | 8.98 mg | 50% |
| 305 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 8.95 mg | 50% |
| 306 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 8.95 mg | 50% |
| 307 | Turkey, all classes, liver, raw | Poultry Products | 8.94 mg | 50% |
| 308 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 8.90 mg | 49% |
| 309 | Liverwurst spread | Sausages and Luncheon meats | 8.85 mg | 49% |
| 310 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 8.82 mg | 49% |
| 311 | Game meat, native, caribou (reindeer), heart, boiled | Lamb, Veal and Game | 8.80 mg | 49% |
| 312 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 8.70 mg | 48% |
| 313 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 8.70 mg | 48% |
| 314 | Ptarmigan, native, meat, cooked | Poultry Products | 8.65 mg | 48% |
| 315 | Tea, hibiscus | Beverages | 8.64 mg | 48% |
| 316 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 8.61 mg | 48% |
| 317 | Soybean, fermented products, natto | Legumes and Legume Products | 8.60 mg | 48% |
| 318 | Nuts, almond meal, partially defatted | Nuts and Seeds | 8.50 mg | 47% |
| 319 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 8.50 mg | 47% |
| 320 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 8.50 mg | 47% |
| 321 | Game meat, native, caribou (reindeer), heart, raw | Lamb, Veal and Game | 8.50 mg | 47% |
| 322 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 8.49 mg | 47% |
| 323 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 8.42 mg | 47% |
| 324 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 8.41 mg | 47% |
| 325 | Game meat, native, bear, smoked | Lamb, Veal and Game | 8.40 mg | 47% |
| 326 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 8.36 mg | 46% |
| 327 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 8.33 mg | 46% |
| 328 | Spices, cinnamon, ground | Spices and Herbs | 8.32 mg | 46% |
| 329 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 8.30 mg | 46% |
| 330 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 8.28 mg | 46% |
| 331 | Lamb, liver, braised | Lamb, Veal and Game | 8.28 mg | 46% |
| 332 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 8.27 mg | 46% |
| 333 | Goose, wild (Canada goose), native, meat only, raw | Poultry Products | 8.26 mg | 46% |
| 334 | Goose, wild (Canada goose), native, collar, meat and skin, fire roasted | Poultry Products | 8.20 mg | 46% |
| 335 | Beans, kidney, all types, raw | Legumes and Legume Products | 8.20 mg | 46% |
| 336 | Soy flour, low fat | Legumes and Legume Products | 8.20 mg | 46% |
| 337 | Leavening agent, baking powder, low sodium | Baked Products | 8.17 mg | 45% |
| 338 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 8.17 mg | 45% |
| 339 | Candies, chocolate, dark, not further specified | Sweets | 8.13 mg | 45% |
| 340 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 8.11 mg | 45% |
| 341 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 8.07 mg | 45% |
| 342 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 8.07 mg | 45% |
| 343 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 8.07 mg | 45% |
| 344 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 8.02 mg | 45% |
| 345 | Beef, lungs, raw | Beef Products | 7.95 mg | 44% |
| 346 | Clam fritter | Finfish and Shellfish Products | 7.88 mg | 44% |
| 347 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 7.84 mg | 44% |
| 348 | Celery flakes, dried | Vegetables and Vegetable Products | 7.83 mg | 44% |
| 349 | Goose, wild (Canada goose), native, breast, meat and skin, fire roasted | Poultry Products | 7.81 mg | 43% |
| 350 | Indian, papad (papadum) | Legumes and Legume Products | 7.80 mg | 43% |
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