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 951–1000 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 952 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 953 | Game meat, elk, cooked, roasted | Lamb, Veal, and Game Products | 3.63 mg | 20% |
| 954 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.63 mg | 20% |
| 955 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 956 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% |
| 957 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.62 mg | 20% |
| 958 | Veal, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 3.61 mg | 20% |
| 959 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 3.61 mg | 20% |
| 960 | Bread, rice bran | Baked Products | 3.61 mg | 20% |
| 961 | Ice cream cones, cake or wafer-type | Baked Products | 3.60 mg | 20% |
| 962 | Bread, wheat | Baked Products | 3.60 mg | 20% |
| 963 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.60 mg | 20% |
| 964 | Muffins, wheat bran, dry mix | Baked Products | 3.60 mg | 20% |
| 965 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 3.60 mg | 20% |
| 966 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 3.60 mg | 20% |
| 967 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 3.60 mg | 20% |
| 968 | Wheat, hard red spring | Cereal Grains and Pasta | 3.60 mg | 20% |
| 969 | Syrup, Cane | Sweets | 3.60 mg | 20% |
| 970 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 mg | 20% |
| 971 | Barley, hulled | Cereal Grains and Pasta | 3.60 mg | 20% |
| 972 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.60 mg | 20% |
| 973 | Crackers, standard snack-type, regular, low salt | Baked Products | 3.60 mg | 20% |
| 974 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.59 mg | 20% |
| 975 | Crackers, milk | Baked Products | 3.58 mg | 20% |
| 976 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.58 mg | 20% |
| 977 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.58 mg | 20% |
| 978 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.57 mg | 20% |
| 979 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 3.57 mg | 20% |
| 980 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.57 mg | 20% |
| 981 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 982 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.57 mg | 20% |
| 983 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.57 mg | 20% |
| 984 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.57 mg | 20% |
| 985 | Snacks, potato chips, fat free, salted | Snacks | 3.57 mg | 20% |
| 986 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 3.57 mg | 20% |
| 987 | Crackers, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% |
| 988 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 3.56 mg | 20% |
| 989 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.56 mg | 20% |
| 990 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.56 mg | 20% |
| 991 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.55 mg | 20% |
| 992 | Soybeans, green, raw | Vegetables and Vegetable Products | 3.55 mg | 20% |
| 993 | Rolls, dinner, wheat | Baked Products | 3.55 mg | 20% |
| 994 | Ostrich, round, raw | Poultry Products | 3.54 mg | 20% |
| 995 | Squab, (pigeon), meat and skin, raw | Poultry Products | 3.54 mg | 20% |
| 996 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 3.53 mg | 20% |
| 997 | Seeds, lotus seeds, dried | Nut and Seed Products | 3.53 mg | 20% |
| 998 | Nuts, pilinuts, dried | Nut and Seed Products | 3.53 mg | 20% |
| 999 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.53 mg | 20% |
| 1000 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.53 mg | 20% |
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