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 401–450 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
401	Babyfood, cereal, mixed grain, with milk powder, prepared with water	Babyfoods	12.97 mg	72%	CNF
402	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	12.96 mg	72%	CNF
403	Cereal, ready to eat, Cap'n Crunch, Quaker	Breakfast cereals	12.91 mg	72%	CNF
404	Seal, bearded (Oogruk), meat, raw (Alaska Native)	American Indian/Alaska Native Foods	12.90 mg	72%	USDA_SR
405	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	12.89 mg	72%	CNF
406	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	12.88 mg	72%	USDA_SR
407	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	12.88 mg	72%	CNF
408	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	12.86 mg	71%	USDA_SR
409	Cereal, hot, cream of wheat, instant: original, dry	Breakfast cereals	12.86 mg	71%	CNF
410	Cereal, hot, cream of wheat, quick, dry	Breakfast cereals	12.86 mg	71%	CNF
411	Cereal, hot, cream of wheat, regular, dry	Breakfast cereals	12.86 mg	71%	CNF
412	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	12.83 mg	71%	CNF
413	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	12.82 mg	71%	USDA_SR
414	Instant breakfast, powder, chocolate	Beverages	12.82 mg	71%	CNF
415	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	12.77 mg	71%	USDA_SR
416	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	12.68 mg	70%	CNF
417	Cereal, ready to eat, All Bran Buds, Kellogg's	Breakfast cereals	12.67 mg	70%	CNF
418	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	12.66 mg	70%	USDA_SR
419	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	12.66 mg	70%	CNF
420	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	12.58 mg	70%	USDA_SR
421	Seeds, cottonseed flour, low fat	Nuts and Seeds	12.58 mg	70%	CNF
422	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Baked Products	12.57 mg	70%	USDA_SR
423	Cereal, hot, cream of wheat, instant: apple and cinnamon, dry	Breakfast cereals	12.57 mg	70%	CNF
424	Cereal, hot, cream of wheat, instant: maple and brown sugar, dry	Breakfast cereals	12.57 mg	70%	CNF
425	Lamb, variety meats and by-products, kidneys, cooked, braised	Lamb, Veal, and Game Products	12.40 mg	69%	USDA_SR
426	Lamb, kidney, braised	Lamb, Veal and Game	12.40 mg	69%	CNF
427	Mushrooms, morel, raw	Vegetables and Vegetable Products	12.18 mg	68%	USDA_SR
428	Mushroom, morel, raw	Vegetables and Vegetable Products	12.18 mg	68%	CNF
429	Babyfood, cereal, oatmeal, prepared with whole milk	Baby Foods	12.14 mg	67%	USDA_SR
430	Babyfood, cereal, high protein, prepared with whole milk	Baby Foods	12.14 mg	67%	USDA_SR
431	Cookies, chocolate sandwich, with creme filling, regular	Baked Products	12.14 mg	67%	USDA_SR
432	Cookie, chocolate sandwich, cream filling, regular	Baked Products	12.14 mg	67%	CNF
433	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Breakfast Cereals	12.13 mg	67%	USDA_SR
434	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	12.03 mg	67%	CNF
435	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	12.00 mg	67%	USDA_SR
436	Beverages, Protein powder soy based	Beverages	12.00 mg	67%	USDA_SR
437	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	12.00 mg	67%	USDA_SR
438	Plant-based beverage, protein powder, soy based, powder	Beverages	12.00 mg	67%	CNF
439	Goose, wild (Canada goose), native, meat, smoked, dried	Poultry Products	12.00 mg	67%	CNF
440	Game meat, native, beaver, meat, dried	Lamb, Veal and Game	12.00 mg	67%	CNF
441	Game meat, native, ringed seal, heart, raw	Lamb, Veal and Game	12.00 mg	67%	CNF
442	Meat extender	Legumes and Legume Products	11.99 mg	67%	USDA_SR
443	Flour, potato	Vegetables and Vegetable Products	11.97 mg	66%	USDA_FF
444	Chocolate, dark, 70-85% cacao solids	Sweets	11.90 mg	66%	USDA_SR
445	Candies, chocolate, dark, 70-85% cacao solids	Sweets	11.90 mg	66%	CNF
446	Fish, caviar, black and red, granular	Finfish and Shellfish Products	11.88 mg	66%	USDA_SR
447	Fish, caviar, black and red, granular	Finfish and Shellfish Products	11.88 mg	66%	CNF
448	Spearmint, fresh	Spices and Herbs	11.87 mg	66%	USDA_SR
449	Spices, spearmint, fresh	Spices and Herbs	11.87 mg	66%	CNF
450	Spices, cloves, ground	Spices and Herbs	11.83 mg	66%	USDA_SR

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Foods high in Iron

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