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 4951–5000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% | CNF |
| 4952 | Fast foods, mexican, burrito with beans, cheese and beef | Fast Foods | 1.82 mg | 10% | CNF |
| 4953 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 1.82 mg | 10% | CNF |
| 4954 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% | CNF |
| 4955 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 1.82 mg | 10% | CNF |
| 4956 | Pork, brains, braised | Pork Products | 1.82 mg | 10% | CNF |
| 4957 | Beef, New Zealand, imported, variety meats and by-products, tongue, raw | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4958 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.81 mg | 10% | USDA_SR |
| 4959 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 1.81 mg | 10% | USDA_SR |
| 4960 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4961 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4962 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4963 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4964 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.81 mg | 10% | USDA_SR |
| 4965 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.81 mg | 10% | USDA_SR |
| 4966 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4967 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4968 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% | USDA_SR |
| 4969 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% | USDA_SR |
| 4970 | Vermicelli, made from soy | Legumes and Legume Products | 1.81 mg | 10% | USDA_SR |
| 4971 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 1.81 mg | 10% | USDA_SR |
| 4972 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 1.81 mg | 10% | USDA_SR |
| 4973 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4974 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.81 mg | 10% | USDA_SR |
| 4975 | Vermicelli, made from soy, dry | Legumes and Legume Products | 1.81 mg | 10% | CNF |
| 4976 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.81 mg | 10% | CNF |
| 4977 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 1.81 mg | 10% | CNF |
| 4978 | Pancakes, plain, prepared from recipe | Baked Products | 1.80 mg | 10% | USDA_SR |
| 4979 | Cake, pudding-type, carrot, dry mix | Baked Products | 1.80 mg | 10% | USDA_SR |
| 4980 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 1.80 mg | 10% | USDA_SR |
| 4981 | Beverages, Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows | Beverages | 1.80 mg | 10% | USDA_SR |
| 4982 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.80 mg | 10% | USDA_SR |
| 4983 | Danish pastry, cheese | Baked Products | 1.80 mg | 10% | USDA_SR |
| 4984 | Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix | Beverages | 1.80 mg | 10% | USDA_SR |
| 4985 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.80 mg | 10% | USDA_SR |
| 4986 | Turkey, diced, light and dark meat, seasoned | Poultry Products | 1.80 mg | 10% | USDA_SR |
| 4987 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.80 mg | 10% | USDA_SR |
| 4988 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 4989 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 1.80 mg | 10% | USDA_SR |
| 4990 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.80 mg | 10% | USDA_SR |
| 4991 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.80 mg | 10% | USDA_SR |
| 4992 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.80 mg | 10% | USDA_SR |
| 4993 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 4994 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 4995 | Luncheon slices, meatless | Legumes and Legume Products | 1.80 mg | 10% | USDA_SR |
| 4996 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.80 mg | 10% | USDA_SR |
| 4997 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% | USDA_SR |
| 4998 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | USDA_SR |
| 4999 | Corned beef and potatoes in tortilla (Apache) | American Indian/Alaska Native Foods | 1.80 mg | 10% | USDA_SR |
| 5000 | Fish, salmon, king, chinook, smoked and canned (Alaska Native) | American Indian/Alaska Native Foods | 1.80 mg | 10% | USDA_SR |
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