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 351–400 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
351	Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post	Breakfast cereals	14.09 mg	78%	CNF
352	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	14.06 mg	78%	CNF
353	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	14.03 mg	78%	CNF
354	Cereal, hot, cream of wheat, instant: whole grain, dry	Breakfast cereals	14.00 mg	78%	CNF
355	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	14.00 mg	78%	CNF
356	Spices, cardamom	Spices and Herbs	13.97 mg	78%	USDA_SR
357	Spices, cardamom, ground	Spices and Herbs	13.97 mg	78%	CNF
358	Mollusks, clam, mixed species, cooked, breaded and fried	Finfish and Shellfish Products	13.91 mg	77%	USDA_SR
359	Spices, mace, ground	Spices and Herbs	13.90 mg	77%	USDA_SR
360	Spices, mace, ground	Spices and Herbs	13.90 mg	77%	CNF
361	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	13.88 mg	77%	USDA_SR
362	Cocoa, dry powder, unsweetened	Sweets	13.86 mg	77%	USDA_SR
363	Sweets, cocoa, powder, unsweetened	Sweets	13.86 mg	77%	CNF
364	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	13.74 mg	76%	CNF
365	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	13.74 mg	76%	CNF
366	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	13.73 mg	76%	CNF
367	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	13.71 mg	76%	CNF
368	Soy meal, defatted, raw	Legumes and Legume Products	13.70 mg	76%	USDA_SR
369	Soy meal, defatted, raw	Legumes and Legume Products	13.70 mg	76%	CNF
370	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	13.70 mg	76%	CNF
371	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	13.69 mg	76%	CNF
372	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	13.58 mg	75%	CNF
373	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	13.52 mg	75%	CNF
374	Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	Breakfast cereals	13.51 mg	75%	CNF
375	Seal, ringed, liver (Alaska Native)	American Indian/Alaska Native Foods	13.50 mg	75%	USDA_SR
376	Winged beans, mature seeds, raw	Legumes and Legume Products	13.44 mg	75%	USDA_SR
377	Beans, winged (goa beans), dry, raw	Legumes and Legume Products	13.44 mg	75%	CNF
378	Babyfood, cereal, mixed grain, prepared with formula or breast milk	Babyfoods	13.39 mg	74%	CNF
379	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	13.35 mg	74%	USDA_SR
380	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	13.35 mg	74%	CNF
381	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	13.33 mg	74%	CNF
382	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	13.32 mg	74%	CNF
383	Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
384	Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice	Breakfast cereals	13.30 mg	74%	CNF
385	Cereal, ready to eat, Corn Dunks, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
386	Cereal, ready to eat, Chex: honey nut, General Mills	Breakfast cereals	13.30 mg	74%	CNF
387	Cereal, ready to eat, Raisin Bran, Post	Breakfast cereals	13.30 mg	74%	CNF
388	Cereal, ready to eat, Toasted Oat O's, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
389	Cereal, ready to eat, Toasted O's, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
390	Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
391	Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
392	Cereal, ready to eat, Corn Flakes, President's Choice	Breakfast cereals	13.30 mg	74%	CNF
393	Cereal, ready to eat, 100% Bran, Post	Breakfast cereals	13.30 mg	74%	CNF
394	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	13.30 mg	74%	CNF
395	Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post	Breakfast cereals	13.30 mg	74%	CNF
396	Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post	Breakfast cereals	13.30 mg	74%	CNF
397	Cereal, ready to eat, Crispix, Kellogg's	Breakfast cereals	13.30 mg	74%	CNF
398	Cereal, ready to eat, Count Chocula, General Mills	Breakfast cereals	13.30 mg	74%	CNF
399	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	13.29 mg	74%	CNF
400	Babyfood, fortified cereal bar, fruit filling	Baby Foods	13.16 mg	73%	USDA_SR

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Foods high in Iron

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