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 5301–5350 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
5301	Beef, brisket, whole, lean and fat, 3mm (1/8") trim, raw	Beef Products	1.70 mg	9%	CNF
5302	Fast foods, breakfast, croissant with egg, cheese and bacon	Fast Foods	1.70 mg	9%	CNF
5303	Snacks, corn nuts, barbecue	Snacks	1.70 mg	9%	CNF
5304	Sweets, confectioner's coating or chips, peanut butter	Sweets	1.70 mg	9%	CNF
5305	Pancake, buttermilk, homemade	Baked Products	1.70 mg	9%	CNF
5306	Cookie, peanut butter, refrigerated dough	Baked Products	1.70 mg	9%	CNF
5307	Veal, grain-fed, shoulder, whole, lean, raw	Lamb, Veal and Game	1.70 mg	9%	CNF
5308	Beans, baked, canned, with pork	Legumes and Legume Products	1.70 mg	9%	CNF
5309	Garlic, raw	Vegetables and Vegetable Products	1.70 mg	9%	CNF
5310	Pokeberry shoots, raw	Vegetables and Vegetable Products	1.70 mg	9%	CNF
5311	Lychee, dried	Fruits and fruit juices	1.70 mg	9%	CNF
5312	Soup, split pea with ham, canned, condensed	Soups, Sauces and Gravies	1.70 mg	9%	CNF
5313	Sauce, teriyaki, ready-to-serve	Soups, Sauces and Gravies	1.70 mg	9%	CNF
5314	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	1.70 mg	9%	USDA_FF
5315	Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw	Beef Products	1.69 mg	9%	USDA_SR
5316	HOUSE FOODS Premium Firm Tofu	Legumes and Legume Products	1.69 mg	9%	USDA_SR
5317	Fish, sablefish, smoked	Finfish and Shellfish Products	1.69 mg	9%	USDA_SR
5318	Lamb, New Zealand, imported, testes, cooked, soaked and fried	Lamb, Veal, and Game Products	1.69 mg	9%	USDA_SR
5319	Egg rolls, chicken, refrigerated, heated	Meals, Entrees, and Side Dishes	1.69 mg	9%	USDA_SR
5320	Beef, cured, corned beef, brisket, raw	Beef Products	1.69 mg	9%	USDA_SR
5321	Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	1.69 mg	9%	USDA_SR
5322	Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	1.69 mg	9%	USDA_SR
5323	Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	1.69 mg	9%	USDA_SR
5324	Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	1.69 mg	9%	USDA_SR
5325	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	1.69 mg	9%	USDA_SR
5326	Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	1.69 mg	9%	USDA_SR
5327	Puddings, chocolate, ready-to-eat, fat free	Sweets	1.69 mg	9%	USDA_SR
5328	Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	1.69 mg	9%	USDA_SR
5329	Snacks, corn-based, extruded, puffs or twists, cheese-flavor	Snacks	1.69 mg	9%	USDA_SR
5330	Hearts of palm, raw	Vegetables and Vegetable Products	1.69 mg	9%	USDA_SR
5331	Egg roll, chicken, refrigerated, heated	Mixed Dishes	1.69 mg	9%	CNF
5332	Dessert, pudding, chocolate, ready-to-eat, fat free	Sweets	1.69 mg	9%	CNF
5333	Hearts of palm, raw	Vegetables and Vegetable Products	1.69 mg	9%	CNF
5334	Lamb, Canadian, composite cuts, lean, cooked	Lamb, Veal and Game	1.69 mg	9%	CNF
5335	Fish, sablefish (black cod), smoked	Finfish and Shellfish Products	1.69 mg	9%	CNF
5336	Beef, cured, corned beef, brisket, raw	Beef Products	1.69 mg	9%	CNF
5337	Beans, black, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.69 mg	9%	USDA_FF
5338	Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	1.68 mg	9%	USDA_SR
5339	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	1.68 mg	9%	USDA_SR
5340	Lamb, variety meats and by-products, brain, cooked, braised	Lamb, Veal, and Game Products	1.68 mg	9%	USDA_SR
5341	Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw	Beef Products	1.68 mg	9%	USDA_SR
5342	Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	1.68 mg	9%	USDA_SR
5343	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	1.68 mg	9%	USDA_SR
5344	Pimento, canned	Vegetables and Vegetable Products	1.68 mg	9%	USDA_SR
5345	Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, cooked	Lamb, Veal and Game	1.68 mg	9%	CNF
5346	Lamb, brain, braised	Lamb, Veal and Game	1.68 mg	9%	CNF
5347	Pimento, canned	Vegetables and Vegetable Products	1.68 mg	9%	CNF
5348	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	1.67 mg	9%	USDA_FF
5349	Fish, tuna, light, canned in water, drained solids	Finfish and Shellfish Products	1.67 mg	9%	USDA_FF
5350	French toast, prepared from recipe, made with low fat (2%) milk	Baked Products	1.67 mg	9%	USDA_SR

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Foods high in Iron

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