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 5101–5150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5101 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.77 mg | 10% | USDA_SR |
| 5102 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.77 mg | 10% | USDA_SR |
| 5103 | Meatball, Italian style, frozen | Mixed Dishes | 1.77 mg | 10% | CNF |
| 5104 | Fast food, quesadilla, chicken | Fast Foods | 1.77 mg | 10% | CNF |
| 5105 | Fast foods, breakfast, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 1.77 mg | 10% | CNF |
| 5106 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 1.77 mg | 10% | CNF |
| 5107 | Veal, milk-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 1.77 mg | 10% | CNF |
| 5108 | Candies, fudge, chocolate, homemade | Sweets | 1.77 mg | 10% | CNF |
| 5109 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 1.77 mg | 10% | CNF |
| 5110 | Lamb, cubed for stew or kabob, lean, raw | Lamb, Veal and Game | 1.77 mg | 10% | CNF |
| 5111 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 1.77 mg | 10% | CNF |
| 5112 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.76 mg | 10% | USDA_SR |
| 5113 | Fast foods, biscuit, with crispy chicken fillet | Fast Foods | 1.76 mg | 10% | USDA_SR |
| 5114 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% | USDA_SR |
| 5115 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.76 mg | 10% | USDA_SR |
| 5116 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.76 mg | 10% | USDA_SR |
| 5117 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.76 mg | 10% | USDA_SR |
| 5118 | McDONALD'S, Southern Style Chicken Biscuit | Fast Foods | 1.76 mg | 10% | USDA_SR |
| 5119 | Sausage, beef, cured, cooked, smoked | Sausages and Luncheon Meats | 1.76 mg | 10% | USDA_SR |
| 5120 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.76 mg | 10% | USDA_SR |
| 5121 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 1.76 mg | 10% | USDA_SR |
| 5122 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.76 mg | 10% | USDA_SR |
| 5123 | Restaurant, Latino, black bean soup | Restaurant Foods | 1.76 mg | 10% | USDA_SR |
| 5124 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 1.76 mg | 10% | CNF |
| 5125 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 1.76 mg | 10% | CNF |
| 5126 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 1.76 mg | 10% | CNF |
| 5127 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.76 mg | 10% | CNF |
| 5128 | Fast foods, mexican, tostada with beef and cheese | Fast Foods | 1.76 mg | 10% | CNF |
| 5129 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% | CNF |
| 5130 | Cereal, hot, cream of wheat, quick, prepared | Breakfast cereals | 1.76 mg | 10% | CNF |
| 5131 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.75 mg | 10% | USDA_SR |
| 5132 | Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% | USDA_SR |
| 5133 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% | USDA_SR |
| 5134 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.75 mg | 10% | USDA_SR |
| 5135 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% | USDA_SR |
| 5136 | Lamb, variety meats and by-products, brain, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% | USDA_SR |
| 5137 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.75 mg | 10% | USDA_SR |
| 5138 | Egg, whole, cooked, poached | Dairy and Egg Products | 1.75 mg | 10% | USDA_SR |
| 5139 | Egg, whole, raw, fresh | Dairy and Egg Products | 1.75 mg | 10% | USDA_SR |
| 5140 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.75 mg | 10% | USDA_SR |
| 5141 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.75 mg | 10% | USDA_SR |
| 5142 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.75 mg | 10% | USDA_SR |
| 5143 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 1.75 mg | 10% | USDA_SR |
| 5144 | Candies, truffles, prepared-from-recipe | Sweets | 1.75 mg | 10% | USDA_SR |
| 5145 | Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.75 mg | 10% | USDA_SR |
| 5146 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 1.75 mg | 10% | USDA_SR |
| 5147 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised | Pork Products | 1.75 mg | 10% | USDA_SR |
| 5148 | Candies, truffles, homemade | Sweets | 1.75 mg | 10% | CNF |
| 5149 | Fast foods, mexican, chimichanga with beef, cheese and red chili peppers | Fast Foods | 1.75 mg | 10% | CNF |
| 5150 | Veal, grain-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 1.75 mg | 10% | CNF |
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