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 6001–6050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6001 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
| 6002 | Frankfurter, turkey | Sausages and Luncheon Meats | 1.47 mg | 8% | USDA_SR |
| 6003 | Fast foods, crispy chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 1.47 mg | 8% | USDA_SR |
| 6004 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 1.47 mg | 8% | USDA_SR |
| 6005 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% | USDA_SR |
| 6006 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.47 mg | 8% | USDA_SR |
| 6007 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 1.47 mg | 8% | USDA_SR |
| 6008 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.47 mg | 8% | USDA_SR |
| 6009 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
| 6010 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 1.47 mg | 8% | USDA_SR |
| 6011 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.47 mg | 8% | USDA_SR |
| 6012 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
| 6013 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
| 6014 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered | Pork Products | 1.47 mg | 8% | USDA_SR |
| 6015 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.47 mg | 8% | CNF |
| 6016 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 6017 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 1.47 mg | 8% | CNF |
| 6018 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 1.47 mg | 8% | CNF |
| 6019 | Muffin, corn, toaster type | Baked Products | 1.47 mg | 8% | CNF |
| 6020 | Veal, shoulder, blade, lean, braised | Lamb, Veal and Game | 1.47 mg | 8% | CNF |
| 6021 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 1.47 mg | 8% | CNF |
| 6022 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 6023 | Kale, raw | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 6024 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 1.47 mg | 8% | CNF |
| 6025 | Pork, intestine (chitterlings), simmered | Pork Products | 1.47 mg | 8% | CNF |
| 6026 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 1.46 mg | 8% | USDA_FF |
| 6027 | Lamb, New Zealand, imported, hind-shank, separable lean only, raw | Lamb, Veal, and Game Products | 1.46 mg | 8% | USDA_SR |
| 6028 | Veal, Australian, rib, rib roast, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.46 mg | 8% | USDA_SR |
| 6029 | Salmon nuggets, cooked as purchased, unheated | Finfish and Shellfish Products | 1.46 mg | 8% | USDA_SR |
| 6030 | Chicken, broilers or fryers, thigh, meat only, cooked, fried | Poultry Products | 1.46 mg | 8% | USDA_SR |
| 6031 | Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean and fat, raw | Beef Products | 1.46 mg | 8% | USDA_SR |
| 6032 | Pork sausage, link/patty, reduced fat, unprepared | Sausages and Luncheon Meats | 1.46 mg | 8% | USDA_SR |
| 6033 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 1.46 mg | 8% | USDA_SR |
| 6034 | Turkey, all classes, wing, meat and skin, cooked, roasted | Poultry Products | 1.46 mg | 8% | USDA_SR |
| 6035 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% | USDA_SR |
| 6036 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 1.46 mg | 8% | USDA_SR |
| 6037 | APPLEBEE'S, chili | Restaurant Foods | 1.46 mg | 8% | USDA_SR |
| 6038 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 1.46 mg | 8% | USDA_SR |
| 6039 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.46 mg | 8% | USDA_SR |
| 6040 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.46 mg | 8% | USDA_SR |
| 6041 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 1.46 mg | 8% | USDA_SR |
| 6042 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 1.46 mg | 8% | USDA_SR |
| 6043 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.46 mg | 8% | CNF |
| 6044 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 1.46 mg | 8% | CNF |
| 6045 | Veal, milk-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 1.46 mg | 8% | CNF |
| 6046 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% | CNF |
| 6047 | Chicken, broiler, thigh, meat, fried | Poultry Products | 1.46 mg | 8% | CNF |
| 6048 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 1.45 mg | 8% | USDA_SR |
| 6049 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.45 mg | 8% | USDA_SR |
| 6050 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% | USDA_SR |
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