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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Spices, pepper, red or cayenne | Spices and Herbs | 7.80 mg | 43% |
| 352 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 7.80 mg | 43% |
| 353 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 7.78 mg | 43% |
| 354 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 7.78 mg | 43% |
| 355 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 7.77 mg | 43% |
| 356 | Beans, small white, raw | Legumes and Legume Products | 7.73 mg | 43% |
| 357 | Seeds, chia seeds, dried | Nuts and Seeds | 7.72 mg | 43% |
| 358 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 7.72 mg | 43% |
| 359 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 7.70 mg | 43% |
| 360 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 7.69 mg | 43% |
| 361 | Grains, teff, uncooked | Cereals, Grains and Pasta | 7.63 mg | 42% |
| 362 | Grains, amaranth, raw | Cereals, Grains and Pasta | 7.61 mg | 42% |
| 363 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 7.60 mg | 42% |
| 364 | Beans, mungo, raw | Legumes and Legume Products | 7.57 mg | 42% |
| 365 | Grains, amaranth, flour | Cereals, Grains and Pasta | 7.55 mg | 42% |
| 366 | Beans, lima, dry, large, raw | Legumes and Legume Products | 7.51 mg | 42% |
| 367 | Goose, wild (Canada goose), native, collar, meat and skin, roasted | Poultry Products | 7.47 mg | 42% |
| 368 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 7.40 mg | 41% |
| 369 | Lentils, pink, raw | Legumes and Legume Products | 7.39 mg | 41% |
| 370 | Lamb, liver, raw | Lamb, Veal and Game | 7.37 mg | 41% |
| 371 | Veal, spleen, braised | Lamb, Veal and Game | 7.36 mg | 41% |
| 372 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 7.35 mg | 41% |
| 373 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 7.28 mg | 40% |
| 374 | Emu, inside drum, cooked, broiled | Poultry Products | 7.27 mg | 40% |
| 375 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 7.22 mg | 40% |
| 376 | Seasoning mix, taco, dry mix | Spices and Herbs | 7.20 mg | 40% |
| 377 | Mollusks, oyster, eastern (blue point), wild, baked or broiled | Finfish and Shellfish Products | 7.16 mg | 40% |
| 378 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 7.14 mg | 40% |
| 379 | Game meat, muskrat, roasted | Lamb, Veal and Game | 7.10 mg | 39% |
| 380 | Game meat, raccoon, roasted | Lamb, Veal and Game | 7.10 mg | 39% |
| 381 | Dessert, rennin, tablets, unsweetened | Sweets | 7.07 mg | 39% |
| 382 | Spices, allspice, ground | Spices and Herbs | 7.06 mg | 39% |
| 383 | Chicken, broiler, giblets, simmered | Poultry Products | 7.04 mg | 39% |
| 384 | Potato, skin, baked | Vegetables and Vegetable Products | 7.04 mg | 39% |
| 385 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 7.04 mg | 39% |
| 386 | Beans, yellow, raw | Legumes and Legume Products | 7.01 mg | 39% |
| 387 | Game meat, native, sea lion, stellar, kidney, raw | Lamb, Veal and Game | 7.00 mg | 39% |
| 388 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 6.97 mg | 39% |
| 389 | Turkey, all classes, heart, simmered | Poultry Products | 6.96 mg | 39% |
| 390 | Mollusks, oyster, eastern (blue point), wild, breaded and fried | Finfish and Shellfish Products | 6.95 mg | 39% |
| 391 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 6.91 mg | 38% |
| 392 | Game meat, native, caribou (reindeer), bone marrow, cooked | Lamb, Veal and Game | 6.90 mg | 38% |
| 393 | Emu, full rump, cooked, broiled | Poultry Products | 6.89 mg | 38% |
| 394 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 6.81 mg | 38% |
| 395 | Game meat, squirrel, roasted | Lamb, Veal and Game | 6.81 mg | 38% |
| 396 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 6.81 mg | 38% |
| 397 | Chicken, capon, giblets, simmered | Poultry Products | 6.80 mg | 38% |
| 398 | Game meat, native, polar bear, meat, boiled | Lamb, Veal and Game | 6.80 mg | 38% |
| 399 | Goose, wild (Canada goose), native, breast, meat and skin, roasted | Poultry Products | 6.78 mg | 38% |
| 400 | Beans, pink, raw | Legumes and Legume Products | 6.77 mg | 38% |
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