Foods high in Iron

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 5251–5300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
5251	Pancakes, plain, reduced fat	Baked Products	1.71 mg	10%	USDA_SR
5252	Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust	Fast Foods	1.71 mg	10%	USDA_SR
5253	Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	1.71 mg	10%	USDA_SR
5254	PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	1.71 mg	10%	USDA_SR
5255	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	1.71 mg	10%	USDA_SR
5256	Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, raw	Beef Products	1.71 mg	10%	USDA_SR
5257	Egg, whole, raw, frozen, salted, pasteurized	Dairy and Egg Products	1.71 mg	10%	USDA_SR
5258	Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise	Fast Foods	1.71 mg	10%	USDA_SR
5259	Candies, milk chocolate coated raisins	Sweets	1.71 mg	10%	USDA_SR
5260	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	1.71 mg	10%	USDA_SR
5261	Instant breakfast, powder, chocolate, prepared with 2% milk	Beverages	1.71 mg	10%	CNF
5262	Fast foods, pizza, cheese, thin crust	Fast Foods	1.71 mg	10%	CNF
5263	Fast foods, sandwiches and burgers, crispy chicken fillet sandwich, with lettuce tomato and mayonnaise	Fast Foods	1.71 mg	10%	CNF
5264	Candies, milk chocolate coated raisins	Sweets	1.71 mg	10%	CNF
5265	Sweet roll, cheese	Baked Products	1.71 mg	10%	CNF
5266	Cereal, hot, cream of wheat, instant: original, prepared	Breakfast cereals	1.71 mg	10%	CNF
5267	Vitasoy USA Azumaya, Extra Firm Tofu	Legumes and Legume Products	1.70 mg	9%	USDA_SR
5268	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Legumes and Legume Products	1.70 mg	9%	USDA_SR
5269	Beans, baked, canned, with pork	Legumes and Legume Products	1.70 mg	9%	USDA_SR
5270	Pancakes, buttermilk, prepared from recipe	Baked Products	1.70 mg	9%	USDA_SR
5271	Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw	Lamb, Veal, and Game Products	1.70 mg	9%	USDA_SR
5272	Refried beans, canned, vegetarian	Legumes and Legume Products	1.70 mg	9%	USDA_SR
5273	Sauce, teriyaki, ready-to-serve, reduced sodium	Soups, Sauces, and Gravies	1.70 mg	9%	USDA_SR
5274	Cookies, peanut butter, refrigerated dough	Baked Products	1.70 mg	9%	USDA_SR
5275	Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	1.70 mg	9%	USDA_SR
5276	Pizza, meat topping, thick crust, frozen, cooked	Fast Foods	1.70 mg	9%	USDA_SR
5277	Sauce, teriyaki, ready-to-serve	Soups, Sauces, and Gravies	1.70 mg	9%	USDA_SR
5278	Soup, pea, split with ham, canned, condensed	Soups, Sauces, and Gravies	1.70 mg	9%	USDA_SR
5279	Pokeberry shoots, (poke), raw	Vegetables and Vegetable Products	1.70 mg	9%	USDA_SR
5280	Snacks, cornnuts, barbecue-flavor	Snacks	1.70 mg	9%	USDA_SR
5281	Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	1.70 mg	9%	USDA_SR
5282	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, raw	Beef Products	1.70 mg	9%	USDA_SR
5283	Garlic, raw	Vegetables and Vegetable Products	1.70 mg	9%	USDA_SR
5284	Litchis, dried	Fruits and Fruit Juices	1.70 mg	9%	USDA_SR
5285	Candies, chocolate covered, caramel with nuts	Sweets	1.70 mg	9%	USDA_SR
5286	Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	1.70 mg	9%	USDA_SR
5287	Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	1.70 mg	9%	USDA_SR
5288	Snacks, corn-based, extruded, chips, unsalted	Snacks	1.70 mg	9%	USDA_SR
5289	Fish, salmon, king, chinook, kippered, canned (Alaska Native)	American Indian/Alaska Native Foods	1.70 mg	9%	USDA_SR
5290	Candies, confectioner's coating, peanut butter	Sweets	1.70 mg	9%	USDA_SR
5291	Babyfood, meat, jarred and frozen, beef, puree	Babyfoods	1.70 mg	9%	CNF
5292	Refried beans, canned, vegetarian	Legumes and Legume Products	1.70 mg	9%	CNF
5293	Sweets, sugars, maple, granulated	Sweets	1.70 mg	9%	CNF
5294	Beef, rib, rib roast with bone, lean, raw	Beef Products	1.70 mg	9%	CNF
5295	Fish, whitefish, native, eggs, baked	Finfish and Shellfish Products	1.70 mg	9%	CNF
5296	Fish, salmon, native, king or chinook, kippered, canned	Finfish and Shellfish Products	1.70 mg	9%	CNF
5297	Snacks, corn-based, extruded, chips, unsalted	Snacks	1.70 mg	9%	CNF
5298	Candies, caramel with nuts, chocolate covered	Sweets	1.70 mg	9%	CNF
5299	Sauce, teriyaki, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	1.70 mg	9%	CNF
5300	Lamb, Canadian, foreshank, lean and fat, 3mm (1/8") trim, cooked	Lamb, Veal and Game	1.70 mg	9%	CNF

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Foods high in Iron

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