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 5201–5250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5201 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5202 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5203 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 10% | USDA_SR |
| 5204 | Beerwurst, pork and beef | Sausages and Luncheon Meats | 1.73 mg | 10% | USDA_SR |
| 5205 | Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.73 mg | 10% | USDA_SR |
| 5206 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.73 mg | 10% | USDA_SR |
| 5207 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5208 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5209 | Beerwurst, beer salami, pork and beef | Sausages and Luncheon Meats | 1.73 mg | 10% | USDA_SR |
| 5210 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5211 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5212 | Poultry, mechanically deboned, from backs and necks without skin, raw | Poultry Products | 1.73 mg | 10% | USDA_SR |
| 5213 | Fast foods, hamburger, large, single patty, with condiments | Fast Foods | 1.73 mg | 10% | USDA_SR |
| 5214 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust | Fast Foods | 1.73 mg | 10% | USDA_SR |
| 5215 | POPEYES, Fried Chicken, Mild, Skin and Breading | Fast Foods | 1.73 mg | 10% | USDA_SR |
| 5216 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 1.73 mg | 10% | USDA_SR |
| 5217 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5218 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5219 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.73 mg | 10% | USDA_SR |
| 5220 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% | USDA_SR |
| 5221 | Indian, bread, naan, whole-wheat | Baked Products | 1.73 mg | 10% | CNF |
| 5222 | Fast foods, pizza, sausage, thin crust | Fast Foods | 1.73 mg | 10% | CNF |
| 5223 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments | Fast Foods | 1.73 mg | 10% | CNF |
| 5224 | Deli-meat, Beerwurst, (Beer salami, Bierwurst), pork and beef | Sausages and Luncheon meats | 1.73 mg | 10% | CNF |
| 5225 | Candies, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% | CNF |
| 5226 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 1.73 mg | 10% | CNF |
| 5227 | Beans, baked, canned, with wieners | Legumes and Legume Products | 1.73 mg | 10% | CNF |
| 5228 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 1.73 mg | 10% | CNF |
| 5229 | Poultry, mechanically deboned, from backs and necks only, raw | Poultry Products | 1.73 mg | 10% | CNF |
| 5230 | Beef, New Zealand, imported, striploin, separable lean and fat, cooked, fast fried | Beef Products | 1.72 mg | 10% | USDA_SR |
| 5231 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.72 mg | 10% | USDA_SR |
| 5232 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.72 mg | 10% | USDA_SR |
| 5233 | Pancakes, blueberry, prepared from recipe | Baked Products | 1.72 mg | 10% | USDA_SR |
| 5234 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.72 mg | 10% | USDA_SR |
| 5235 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 1.72 mg | 10% | USDA_SR |
| 5236 | SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato | Fast Foods | 1.72 mg | 10% | USDA_SR |
| 5237 | Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato | Fast Foods | 1.72 mg | 10% | USDA_SR |
| 5238 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.72 mg | 10% | USDA_SR |
| 5239 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.72 mg | 10% | USDA_SR |
| 5240 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.72 mg | 10% | USDA_SR |
| 5241 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised | Pork Products | 1.72 mg | 10% | USDA_SR |
| 5242 | Meat stick, beef, refrigerated | Sausages and Luncheon meats | 1.72 mg | 10% | CNF |
| 5243 | Tourtiere, homemade | Baked Products | 1.72 mg | 10% | CNF |
| 5244 | Pancake, blueberry, homemade | Baked Products | 1.72 mg | 10% | CNF |
| 5245 | Lamb, Canadian, leg, whole, lean, cooked | Lamb, Veal and Game | 1.72 mg | 10% | CNF |
| 5246 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.72 mg | 10% | CNF |
| 5247 | Gravy, beef, dehydrated | Soups, Sauces and Gravies | 1.72 mg | 10% | CNF |
| 5248 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.71 mg | 10% | USDA_SR |
| 5249 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 1.71 mg | 10% | USDA_SR |
| 5250 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.71 mg | 10% | USDA_SR |
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