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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Crackers, cream, Gamesa Sabrosas | Baked Products | 7.38 mg | 41% |
| 402 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 7.37 mg | 41% |
| 403 | Veal, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 7.36 mg | 41% |
| 404 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 7.32 mg | 41% |
| 405 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 7.28 mg | 40% |
| 406 | Emu, inside drums, cooked, broiled | Poultry Products | 7.27 mg | 40% |
| 407 | Seasoning mix, dry, taco, original | Spices and Herbs | 7.20 mg | 40% |
| 408 | Egg, whole, dried | Dairy and Egg Products | 7.20 mg | 40% |
| 409 | Bear, black, meat (Alaska Native) | American Indian/Alaska Native Foods | 7.20 mg | 40% |
| 410 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 7.17 mg | 40% |
| 411 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 7.17 mg | 40% |
| 412 | Mollusks, oyster, eastern, wild, cooked, dry heat | Finfish and Shellfish Products | 7.16 mg | 40% |
| 413 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 7.11 mg | 40% |
| 414 | Game meat, muskrat, cooked, roasted | Lamb, Veal, and Game Products | 7.10 mg | 39% |
| 415 | Game meat, raccoon, cooked, roasted | Lamb, Veal, and Game Products | 7.10 mg | 39% |
| 416 | Desserts, rennin, tablets, unsweetened | Sweets | 7.07 mg | 39% |
| 417 | Spices, allspice, ground | Spices and Herbs | 7.06 mg | 39% |
| 418 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 7.05 mg | 39% |
| 419 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 7.04 mg | 39% |
| 420 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 7.04 mg | 39% |
| 421 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 7.04 mg | 39% |
| 422 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 7.01 mg | 39% |
| 423 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 7.00 mg | 39% |
| 424 | Turkey, all classes, heart, cooked, simmered | Poultry Products | 6.96 mg | 39% |
| 425 | Mollusks, oyster, eastern, cooked, breaded and fried | Finfish and Shellfish Products | 6.95 mg | 39% |
| 426 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 6.91 mg | 38% |
| 427 | Game meat, beaver, raw | Lamb, Veal, and Game Products | 6.90 mg | 38% |
| 428 | Emu, full rump, cooked, broiled | Poultry Products | 6.89 mg | 38% |
| 429 | Game meat, squirrel, cooked, roasted | Lamb, Veal, and Game Products | 6.81 mg | 38% |
| 430 | Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled | Beef Products | 6.81 mg | 38% |
| 431 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 6.81 mg | 38% |
| 432 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 6.81 mg | 38% |
| 433 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 6.81 mg | 38% |
| 434 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 6.81 mg | 38% |
| 435 | Goji berries, dried | Fruits and Fruit Juices | 6.80 mg | 38% |
| 436 | Chicken, capons, giblets, cooked, simmered | Poultry Products | 6.80 mg | 38% |
| 437 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 6.77 mg | 38% |
| 438 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 6.77 mg | 38% |
| 439 | Mung beans, mature seeds, raw | Legumes and Legume Products | 6.74 mg | 37% |
| 440 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 6.73 mg | 37% |
| 441 | Radishes, oriental, dried | Vegetables and Vegetable Products | 6.73 mg | 37% |
| 442 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 6.72 mg | 37% |
| 443 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 6.71 mg | 37% |
| 444 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 6.70 mg | 37% |
| 445 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 6.70 mg | 37% |
| 446 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 6.70 mg | 37% |
| 447 | Mollusks, oyster, eastern, canned | Finfish and Shellfish Products | 6.70 mg | 37% |
| 448 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 6.69 mg | 37% |
| 449 | Nuts, cashew nuts, raw | Nut and Seed Products | 6.68 mg | 37% |
| 450 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 6.67 mg | 37% |
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