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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 3.40 mg | 19% |
| 1052 | Fish, herring eggs on giant kelp, Pacific (Alaska Native) | American Indian/Alaska Native Foods | 3.40 mg | 19% |
| 1053 | Snacks, beef sticks, smoked | Snacks | 3.40 mg | 19% |
| 1054 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 3.40 mg | 19% |
| 1055 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% |
| 1056 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 3.39 mg | 19% |
| 1057 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 3.39 mg | 19% |
| 1058 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.39 mg | 19% |
| 1059 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 3.39 mg | 19% |
| 1060 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 3.39 mg | 19% |
| 1061 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 3.38 mg | 19% |
| 1062 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.38 mg | 19% |
| 1063 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.38 mg | 19% |
| 1064 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.38 mg | 19% |
| 1065 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.37 mg | 19% |
| 1066 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.37 mg | 19% |
| 1067 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.36 mg | 19% |
| 1068 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 3.36 mg | 19% |
| 1069 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 3.36 mg | 19% |
| 1070 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 3.36 mg | 19% |
| 1071 | Sorghum grain | Cereal Grains and Pasta | 3.36 mg | 19% |
| 1072 | Beef, rib, shortribs, separable lean only, choice, cooked, braised | Beef Products | 3.36 mg | 19% |
| 1073 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 3.36 mg | 19% |
| 1074 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 3.35 mg | 19% |
| 1075 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 3.35 mg | 19% |
| 1076 | Pork, fresh, variety meats and by-products, tongue, raw | Pork Products | 3.35 mg | 19% |
| 1077 | WENDY'S, Jr. Hamburger, without cheese | Fast Foods | 3.35 mg | 19% |
| 1078 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.35 mg | 19% |
| 1079 | Game meat, deer, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 3.35 mg | 19% |
| 1080 | Bread, egg, toasted | Baked Products | 3.34 mg | 19% |
| 1081 | Crackers, whole-wheat | Baked Products | 3.34 mg | 19% |
| 1082 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 3.34 mg | 19% |
| 1083 | Bread, white, commercially prepared, toasted | Baked Products | 3.33 mg | 18% |
| 1084 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 3.33 mg | 18% |
| 1085 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 3.33 mg | 18% |
| 1086 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 3.33 mg | 18% |
| 1087 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 3.33 mg | 18% |
| 1088 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.33 mg | 18% |
| 1089 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 3.33 mg | 18% |
| 1090 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.33 mg | 18% |
| 1091 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.33 mg | 18% |
| 1092 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 3.32 mg | 18% |
| 1093 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.32 mg | 18% |
| 1094 | Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.32 mg | 18% |
| 1095 | Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.32 mg | 18% |
| 1096 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.32 mg | 18% |
| 1097 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.32 mg | 18% |
| 1098 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 3.32 mg | 18% |
| 1099 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 3.32 mg | 18% |
| 1100 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 3.32 mg | 18% |
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