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 1001–1050 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 3.53 mg | 20% |
| 1002 | Frozen novelties, ice type, pineapple-coconut | Sweets | 3.53 mg | 20% |
| 1003 | Wheat, durum | Cereal Grains and Pasta | 3.52 mg | 20% |
| 1004 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 3.52 mg | 20% |
| 1005 | Rolls, dinner, egg | Baked Products | 3.52 mg | 20% |
| 1006 | Game meat, bison, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 3.52 mg | 20% |
| 1007 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.52 mg | 20% |
| 1008 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 3.50 mg | 19% |
| 1009 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 3.50 mg | 19% |
| 1010 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 3.50 mg | 19% |
| 1011 | Mollusks, snail, raw | Finfish and Shellfish Products | 3.50 mg | 19% |
| 1012 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.49 mg | 19% |
| 1013 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.49 mg | 19% |
| 1014 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 3.49 mg | 19% |
| 1015 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 3.48 mg | 19% |
| 1016 | Crackers, toast thins, low sodium | Baked Products | 3.48 mg | 19% |
| 1017 | Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 3.47 mg | 19% |
| 1018 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 3.47 mg | 19% |
| 1019 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 3.47 mg | 19% |
| 1020 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.47 mg | 19% |
| 1021 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.47 mg | 19% |
| 1022 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 3.46 mg | 19% |
| 1023 | Crackers, cheese, whole grain | Baked Products | 3.46 mg | 19% |
| 1024 | Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.46 mg | 19% |
| 1025 | Bread, Italian | Baked Products | 3.45 mg | 19% |
| 1026 | Beef, cured, luncheon meat, jellied | Sausages and Luncheon Meats | 3.45 mg | 19% |
| 1027 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 3.45 mg | 19% |
| 1028 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 3.45 mg | 19% |
| 1029 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 3.45 mg | 19% |
| 1030 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.44 mg | 19% |
| 1031 | Frybread, made with lard (Apache) | American Indian/Alaska Native Foods | 3.43 mg | 19% |
| 1032 | Bread, oat bran, toasted | Baked Products | 3.43 mg | 19% |
| 1033 | Rolls, hamburger or hotdog, plain | Baked Products | 3.43 mg | 19% |
| 1034 | Ostrich, ground, cooked, pan-broiled | Poultry Products | 3.43 mg | 19% |
| 1035 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 3.43 mg | 19% |
| 1036 | Chili with beans, canned | Legumes and Legume Products | 3.43 mg | 19% |
| 1037 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.43 mg | 19% |
| 1038 | Falafel, home-prepared | Legumes and Legume Products | 3.42 mg | 19% |
| 1039 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.42 mg | 19% |
| 1040 | Game meat, bison, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 3.42 mg | 19% |
| 1041 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.42 mg | 19% |
| 1042 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 3.42 mg | 19% |
| 1043 | Tart, breakfast, low fat | Baked Products | 3.42 mg | 19% |
| 1044 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.41 mg | 19% |
| 1045 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.41 mg | 19% |
| 1046 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% |
| 1047 | Game meat, deer, raw | Lamb, Veal, and Game Products | 3.40 mg | 19% |
| 1048 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 3.40 mg | 19% |
| 1049 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 3.40 mg | 19% |
| 1050 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 3.40 mg | 19% |
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