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 1051–1100 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Fast foods, breakfast, english muffin with cheese and sausage | Fast Foods | 3.14 mg | 17% |
| 1052 | Grains, sorghum, flour | Cereals, Grains and Pasta | 3.14 mg | 17% |
| 1053 | Beef, rib, rib eye roast, boneless, lean, cooked, roasted | Beef Products | 3.14 mg | 17% |
| 1054 | Moth beans, boiled, salted | Legumes and Legume Products | 3.14 mg | 17% |
| 1055 | Moth beans, boiled | Legumes and Legume Products | 3.14 mg | 17% |
| 1056 | Beverage mix, chocolate flavour, powder | Beverages | 3.14 mg | 17% |
| 1057 | Beef, cured, breakfast strips, cooked | Beef Products | 3.14 mg | 17% |
| 1058 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 1059 | Beans, lima, raw | Vegetables and Vegetable Products | 3.14 mg | 17% |
| 1060 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 3.13 mg | 17% |
| 1061 | Hearts of palm, canned | Vegetables and Vegetable Products | 3.13 mg | 17% |
| 1062 | Candies, bars / chips, semisweet chocolate | Sweets | 3.13 mg | 17% |
| 1063 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 3.13 mg | 17% |
| 1064 | Sweets, chocolate, semisweet, made with butter | Sweets | 3.13 mg | 17% |
| 1065 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 3.13 mg | 17% |
| 1066 | Ostrich, top loin, raw | Poultry Products | 3.13 mg | 17% |
| 1067 | Burrito, beef and bean, microwaved | Mixed Dishes | 3.12 mg | 17% |
| 1068 | Ostrich, inside leg, cooked | Poultry Products | 3.12 mg | 17% |
| 1069 | English muffin, wheat, toasted | Baked Products | 3.12 mg | 17% |
| 1070 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.12 mg | 17% |
| 1071 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.11 mg | 17% |
| 1072 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 3.11 mg | 17% |
| 1073 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.11 mg | 17% |
| 1074 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 3.10 mg | 17% |
| 1075 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 1076 | Game meat, native, caribou (reindeer), meat, aged | Lamb, Veal and Game | 3.10 mg | 17% |
| 1077 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 3.10 mg | 17% |
| 1078 | Crustaceans, shrimp or lobster paste, canned | Finfish and Shellfish Products | 3.10 mg | 17% |
| 1079 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 1080 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 1081 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 3.09 mg | 17% |
| 1082 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 3.09 mg | 17% |
| 1083 | Cracker, whole wheat, low sodium | Baked Products | 3.08 mg | 17% |
| 1084 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal and Game | 3.08 mg | 17% |
| 1085 | Bagel, oat bran | Baked Products | 3.08 mg | 17% |
| 1086 | Chinese dish, sweet and sour pork, restaurant prepared | Mixed Dishes | 3.07 mg | 17% |
| 1087 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 3.06 mg | 17% |
| 1088 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain | Fast Foods | 3.06 mg | 17% |
| 1089 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 3.06 mg | 17% |
| 1090 | Bread, pita, whole-wheat | Baked Products | 3.06 mg | 17% |
| 1091 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 3.06 mg | 17% |
| 1092 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 3.05 mg | 17% |
| 1093 | Bread, white with raisins, commercial | Baked Products | 3.05 mg | 17% |
| 1094 | Game meat, beefalo, composite cuts, roasted | Lamb, Veal and Game | 3.05 mg | 17% |
| 1095 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 3.05 mg | 17% |
| 1096 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 3.05 mg | 17% |
| 1097 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 3.05 mg | 17% |
| 1098 | Snacks, trail mix, regular | Snacks | 3.05 mg | 17% |
| 1099 | Bread, garlic | Baked Products | 3.05 mg | 17% |
| 1100 | Snacks, trail mix, regular, unsalted | Snacks | 3.05 mg | 17% |
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