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 5451–5500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5451 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.64 mg | 9% | USDA_SR |
| 5452 | Beef, ground, 70% lean meat / 30% fat, raw | Beef Products | 1.64 mg | 9% | USDA_SR |
| 5453 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 1.64 mg | 9% | USDA_SR |
| 5454 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.64 mg | 9% | USDA_SR |
| 5455 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 1.64 mg | 9% | CNF |
| 5456 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% | CNF |
| 5457 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 1.64 mg | 9% | CNF |
| 5458 | Taco shell, baked | Baked Products | 1.64 mg | 9% | CNF |
| 5459 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 1.64 mg | 9% | CNF |
| 5460 | Veal, leg (round), lean, pan-fried, breaded | Lamb, Veal and Game | 1.64 mg | 9% | CNF |
| 5461 | Veal, leg (round), lean and fat, pan-fried, breaded | Lamb, Veal and Game | 1.64 mg | 9% | CNF |
| 5462 | Lamb, New Zealand, leg, chop / steak, lean, raw | Lamb, Veal and Game | 1.64 mg | 9% | CNF |
| 5463 | Lamb, New Zealand, composite cuts, lean, raw | Lamb, Veal and Game | 1.64 mg | 9% | CNF |
| 5464 | Fish, sablefish (black cod), baked or broiled | Finfish and Shellfish Products | 1.64 mg | 9% | CNF |
| 5465 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 1.64 mg | 9% | CNF |
| 5466 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% | CNF |
| 5467 | Chicken, stewing, dark meat only, stewed | Poultry Products | 1.64 mg | 9% | CNF |
| 5468 | Chicken, stewing, meat, skin, giblets and neck, stewed | Poultry Products | 1.64 mg | 9% | CNF |
| 5469 | Fish, mackerel, Atlantic, raw | Finfish and Shellfish Products | 1.63 mg | 9% | USDA_SR |
| 5470 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5471 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5472 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5473 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5474 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 1.63 mg | 9% | USDA_SR |
| 5475 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 1.63 mg | 9% | USDA_SR |
| 5476 | Lamb, New Zealand, imported, tenderloin, separable lean only, raw | Lamb, Veal, and Game Products | 1.63 mg | 9% | USDA_SR |
| 5477 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.63 mg | 9% | USDA_SR |
| 5478 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5479 | Turkey, whole, skin (light and dark), roasted | Poultry Products | 1.63 mg | 9% | USDA_SR |
| 5480 | Snacks, potato chips, plain, unsalted | Snacks | 1.63 mg | 9% | USDA_SR |
| 5481 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.63 mg | 9% | USDA_SR |
| 5482 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | USDA_SR |
| 5483 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | USDA_SR |
| 5484 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.63 mg | 9% | USDA_SR |
| 5485 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 1.63 mg | 9% | USDA_SR |
| 5486 | Candies, milk chocolate, with almonds | Sweets | 1.63 mg | 9% | USDA_SR |
| 5487 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5488 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5489 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.63 mg | 9% | USDA_SR |
| 5490 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% | USDA_SR |
| 5491 | Lamb, New Zealand, tenderloin, lean, raw | Lamb, Veal and Game | 1.63 mg | 9% | CNF |
| 5492 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% | CNF |
| 5493 | Snacks, tortilla chips, nacho, light | Snacks | 1.63 mg | 9% | CNF |
| 5494 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 1.63 mg | 9% | CNF |
| 5495 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 1.63 mg | 9% | CNF |
| 5496 | Fish, tuna, light, canned in water, drained, salted | Finfish and Shellfish Products | 1.63 mg | 9% | CNF |
| 5497 | Fish, mackerel, atlantic, raw | Finfish and Shellfish Products | 1.63 mg | 9% | CNF |
| 5498 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | CNF |
| 5499 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% | CNF |
| 5500 | Flour, chestnut | Nut and Seed Products | 1.62 mg | 9% | USDA_FF |
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