Board 19 of 30
Most iron per calorie
The foods that deliver the most iron for the fewest calories.
The ranking
Most iron per calorie
Computed from real food data. Milligrams of iron for every 100 calories.
- 23.0
- 17.2
- 15.5
- Why
- Iron carries oxygen through your blood; running low leaves you tired and foggy. Ranked per 100 kcal instead of per 100 g, the list stops favouring foods you eat by the spoonful and shows what gives you the most iron for the calories it costs.
- Tip
- Liver, leafy greens and shellfish lead. Pair plant iron with vitamin C (peppers, lemon) to absorb more of it.
- CountedHow it's counted
You're seeing the top 3
See the full ranking, and the one you should eat.
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Search any ingredient and see its iron per 100 kcal, the same metric as the ranking above, not just the top of the list.
In the izeeva app you can check any food against this ranking, not just the top of the list.