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 5151–5200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Lamb, brain, raw | Lamb, Veal and Game | 1.75 mg | 10% | CNF |
| 5152 | Beans, mungo, boiled, salted | Legumes and Legume Products | 1.75 mg | 10% | CNF |
| 5153 | Beans, mungo, boiled | Legumes and Legume Products | 1.75 mg | 10% | CNF |
| 5154 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 1.75 mg | 10% | CNF |
| 5155 | Pork, shoulder, blade portion, bone-in, lean and fat, braised | Pork Products | 1.75 mg | 10% | CNF |
| 5156 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.74 mg | 10% | USDA_SR |
| 5157 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.74 mg | 10% | USDA_SR |
| 5158 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5159 | Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 1.74 mg | 10% | USDA_SR |
| 5160 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.74 mg | 10% | USDA_SR |
| 5161 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.74 mg | 10% | USDA_SR |
| 5162 | Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean and fat, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5163 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 1.74 mg | 10% | USDA_SR |
| 5164 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 1.74 mg | 10% | USDA_SR |
| 5165 | Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered | Lamb, Veal, and Game Products | 1.74 mg | 10% | USDA_SR |
| 5166 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 1.74 mg | 10% | USDA_SR |
| 5167 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.74 mg | 10% | USDA_SR |
| 5168 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 1.74 mg | 10% | USDA_SR |
| 5169 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5170 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5171 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5172 | McDONALD'S, BIG BREAKFAST | Fast Foods | 1.74 mg | 10% | USDA_SR |
| 5173 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5174 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5175 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5176 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5177 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5178 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.74 mg | 10% | USDA_SR |
| 5179 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 1.74 mg | 10% | USDA_SR |
| 5180 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5181 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.74 mg | 10% | USDA_SR |
| 5182 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% | USDA_SR |
| 5183 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% | USDA_SR |
| 5184 | Deli-meat, Old fashioned smoked brisket, sliced | Sausages and Luncheon meats | 1.74 mg | 10% | CNF |
| 5185 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 1.74 mg | 10% | CNF |
| 5186 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% | CNF |
| 5187 | Snacks, multigrain chips, plain | Snacks | 1.74 mg | 10% | CNF |
| 5188 | Yam, flour | Vegetables and Vegetable Products | 1.74 mg | 10% | CNF |
| 5189 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean, raw | Beef Products | 1.74 mg | 10% | CNF |
| 5190 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.74 mg | 10% | CNF |
| 5191 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, roasted | Lamb, Veal and Game | 1.74 mg | 10% | CNF |
| 5192 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% | CNF |
| 5193 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.74 mg | 10% | CNF |
| 5194 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.74 mg | 10% | CNF |
| 5195 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 1.74 mg | 10% | CNF |
| 5196 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 1.73 mg | 10% | USDA_FF |
| 5197 | Beans, baked, canned, with franks | Legumes and Legume Products | 1.73 mg | 10% | USDA_SR |
| 5198 | Turkey, ground, 93% lean, 7% fat, patties, broiled | Poultry Products | 1.73 mg | 10% | USDA_SR |
| 5199 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.73 mg | 10% | USDA_SR |
| 5200 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.73 mg | 10% | USDA_SR |
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