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 901–950 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Buffalo, free range, top round steak, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 3.76 mg | 21% |
| 902 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.76 mg | 21% |
| 903 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 3.75 mg | 21% |
| 904 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 3.74 mg | 21% |
| 905 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 906 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.74 mg | 21% |
| 907 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.73 mg | 21% |
| 908 | Cookies, sugar wafers with creme filling, regular | Baked Products | 3.73 mg | 21% |
| 909 | Game meat, goat, cooked, roasted | Lamb, Veal, and Game Products | 3.73 mg | 21% |
| 910 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.73 mg | 21% |
| 911 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 3.73 mg | 21% |
| 912 | Sausage, meatless | Legumes and Legume Products | 3.72 mg | 21% |
| 913 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 3.72 mg | 21% |
| 914 | Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled | Beef Products | 3.72 mg | 21% |
| 915 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.72 mg | 21% |
| 916 | Leavening agents, cream of tartar | Baked Products | 3.72 mg | 21% |
| 917 | Nuts, almonds | Nut and Seed Products | 3.71 mg | 21% |
| 918 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.71 mg | 21% |
| 919 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.70 mg | 21% |
| 920 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.70 mg | 21% |
| 921 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.70 mg | 21% |
| 922 | Crackers, melba toast, plain | Baked Products | 3.70 mg | 21% |
| 923 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 3.70 mg | 21% |
| 924 | Crackers, melba toast, plain, without salt | Baked Products | 3.70 mg | 21% |
| 925 | Frankfurter, pork | Sausages and Luncheon Meats | 3.70 mg | 21% |
| 926 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 3.70 mg | 21% |
| 927 | Turkey, all classes, heart, raw | Poultry Products | 3.70 mg | 21% |
| 928 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.70 mg | 21% |
| 929 | Nuts, macadamia nuts, raw | Nut and Seed Products | 3.69 mg | 20% |
| 930 | Ostrich, outside strip, raw | Poultry Products | 3.69 mg | 20% |
| 931 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% |
| 932 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.68 mg | 20% |
| 933 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.68 mg | 20% |
| 934 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.68 mg | 20% |
| 935 | Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.68 mg | 20% |
| 936 | Turkey, all classes, gizzard, cooked, simmered | Poultry Products | 3.68 mg | 20% |
| 937 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 3.67 mg | 20% |
| 938 | Cookies, gluten-free, chocolate wafer | Baked Products | 3.67 mg | 20% |
| 939 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 3.67 mg | 20% |
| 940 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 3.66 mg | 20% |
| 941 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 3.66 mg | 20% |
| 942 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.65 mg | 20% |
| 943 | Crackers, standard snack-type, with whole wheat | Baked Products | 3.65 mg | 20% |
| 944 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 3.65 mg | 20% |
| 945 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 946 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 3.64 mg | 20% |
| 947 | Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 3.64 mg | 20% |
| 948 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% |
| 949 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 3.64 mg | 20% |
| 950 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 3.63 mg | 20% |
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