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 5401–5450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.66 mg | 9% | CNF |
| 5402 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 1.66 mg | 9% | CNF |
| 5403 | Chicken, broiler, meat, skin, giblets and neck, roasted | Poultry Products | 1.66 mg | 9% | CNF |
| 5404 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.65 mg | 9% | USDA_SR |
| 5405 | Veal, shoulder, blade chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 1.65 mg | 9% | USDA_SR |
| 5406 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.65 mg | 9% | USDA_SR |
| 5407 | BURGER KING, CROISSAN'WICH with Sausage, Egg and Cheese | Fast Foods | 1.65 mg | 9% | USDA_SR |
| 5408 | McDONALD'S, Bacon, Egg & Cheese McGRIDDLES | Fast Foods | 1.65 mg | 9% | USDA_SR |
| 5409 | Fast foods, croissant, with egg, cheese, and sausage | Fast Foods | 1.65 mg | 9% | USDA_SR |
| 5410 | Turkey, skin, from retail parts, from dark meat, cooked, roasted | Poultry Products | 1.65 mg | 9% | USDA_SR |
| 5411 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.65 mg | 9% | USDA_SR |
| 5412 | Fast foods, griddle cake sandwich, egg, cheese, and bacon | Fast Foods | 1.65 mg | 9% | USDA_SR |
| 5413 | Chicken, broilers or fryers, back, meat only, cooked, fried | Poultry Products | 1.65 mg | 9% | USDA_SR |
| 5414 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.65 mg | 9% | USDA_SR |
| 5415 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 1.65 mg | 9% | USDA_SR |
| 5416 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.65 mg | 9% | USDA_SR |
| 5417 | Fast foods, egg, cheese and bacon griddlecake sandwich | Fast Foods | 1.65 mg | 9% | CNF |
| 5418 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.65 mg | 9% | CNF |
| 5419 | Fast foods, breakfast, croissant with egg, cheese and sausage | Fast Foods | 1.65 mg | 9% | CNF |
| 5420 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 1.65 mg | 9% | CNF |
| 5421 | Lamb, New Zealand, rib, lean, roasted | Lamb, Veal and Game | 1.65 mg | 9% | CNF |
| 5422 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.65 mg | 9% | CNF |
| 5423 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.65 mg | 9% | CNF |
| 5424 | Chicken, broiler, back, meat, fried | Poultry Products | 1.65 mg | 9% | CNF |
| 5425 | Lamb, ground, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_FF |
| 5426 | Beef, ribeye, steak, boneless, choice, raw | Beef Products | 1.64 mg | 9% | USDA_FF |
| 5427 | Veal, leg (top round), separable lean only, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_SR |
| 5428 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.64 mg | 9% | USDA_SR |
| 5429 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_SR |
| 5430 | Fish, sablefish, cooked, dry heat | Finfish and Shellfish Products | 1.64 mg | 9% | USDA_SR |
| 5431 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.64 mg | 9% | USDA_SR |
| 5432 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_SR |
| 5433 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.64 mg | 9% | USDA_SR |
| 5434 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 1.64 mg | 9% | USDA_SR |
| 5435 | Taco shells, baked | Baked Products | 1.64 mg | 9% | USDA_SR |
| 5436 | Cake, yellow, prepared from recipe without frosting | Baked Products | 1.64 mg | 9% | USDA_SR |
| 5437 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_SR |
| 5438 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_SR |
| 5439 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% | USDA_SR |
| 5440 | Chicken, stewing, dark meat, meat only, cooked, stewed | Poultry Products | 1.64 mg | 9% | USDA_SR |
| 5441 | Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed | Poultry Products | 1.64 mg | 9% | USDA_SR |
| 5442 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.64 mg | 9% | USDA_SR |
| 5443 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.64 mg | 9% | USDA_SR |
| 5444 | Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.64 mg | 9% | USDA_SR |
| 5445 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 1.64 mg | 9% | USDA_SR |
| 5446 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% | USDA_SR |
| 5447 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 1.64 mg | 9% | USDA_SR |
| 5448 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.64 mg | 9% | USDA_SR |
| 5449 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% | USDA_SR |
| 5450 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.64 mg | 9% | USDA_SR |
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