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 1101–1150 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Beef, loin, t-bone steak (porterhouse), lean, cooked, broiled | Beef Products | 3.05 mg | 17% |
| 1102 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 3.04 mg | 17% |
| 1103 | Fast foods, sandwiches and burgers, roast beef sandwich, plain | Fast Foods | 3.04 mg | 17% |
| 1104 | Snacks, popcorn, unpopped kernels | Snacks | 3.04 mg | 17% |
| 1105 | Hush puppy, homemade | Baked Products | 3.04 mg | 17% |
| 1106 | Cracker, rye, wafers, seasoned | Baked Products | 3.04 mg | 17% |
| 1107 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% |
| 1108 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 3.04 mg | 17% |
| 1109 | Bread, egg (Challah) | Baked Products | 3.04 mg | 17% |
| 1110 | Veal, kidney, braised | Lamb, Veal and Game | 3.04 mg | 17% |
| 1111 | Bread, multigrain, commercial | Baked Products | 3.03 mg | 17% |
| 1112 | Bread, multigrain, commercial, reduced sodium | Baked Products | 3.03 mg | 17% |
| 1113 | Beef, loin, bottom sirloin tri-tip steak, boneless, lean and fat, 0mm (0'') trim, cooked, broiled | Beef Products | 3.03 mg | 17% |
| 1114 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 3.02 mg | 17% |
| 1115 | English muffin, multigrain (also granola) | Baked Products | 3.02 mg | 17% |
| 1116 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 3.01 mg | 17% |
| 1117 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 3.01 mg | 17% |
| 1118 | Bread, made with milk, commercial | Baked Products | 3.01 mg | 17% |
| 1119 | Indian, bread, chapati or roti, plain | Baked Products | 3.01 mg | 17% |
| 1120 | Grains, millet, dry | Cereals, Grains and Pasta | 3.01 mg | 17% |
| 1121 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% |
| 1122 | Cereal, ready to eat, honey almond flax, Kashi | Breakfast cereals | 3.00 mg | 17% |
| 1123 | Game meat, bison, top sirloin, separable lean only, raw | Lamb, Veal and Game | 3.00 mg | 17% |
| 1124 | Game meat, bison, shoulder, separable lean only, raw | Lamb, Veal and Game | 3.00 mg | 17% |
| 1125 | Fish, whitefish, native, smoked, dried | Finfish and Shellfish Products | 3.00 mg | 17% |
| 1126 | Game meat, native, caribou (reindeer), fat, raw | Lamb, Veal and Game | 3.00 mg | 17% |
| 1127 | Game meat, native, walrus, blubber, aged | Lamb, Veal and Game | 3.00 mg | 17% |
| 1128 | Game meat, native, moose, raw | Lamb, Veal and Game | 3.00 mg | 17% |
| 1129 | Kale, scotch, raw | Vegetables and Vegetable Products | 3.00 mg | 17% |
| 1130 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% |
| 1131 | Roll, hamburger / hot dog, Calorie-reduced | Baked Products | 2.99 mg | 17% |
| 1132 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 2.99 mg | 17% |
| 1133 | Beef, ground, regular | Beef Products | 2.99 mg | 17% |
| 1134 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 2.99 mg | 17% |
| 1135 | Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 2.99 mg | 17% |
| 1136 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 1137 | Grape leaves, canned | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 1138 | Cookie, shortbread, plain, commercial | Baked Products | 2.98 mg | 17% |
| 1139 | Chicken, broiler, neck, meat, fried | Poultry Products | 2.98 mg | 17% |
| 1140 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 2.98 mg | 17% |
| 1141 | Beans, kidney, light red, boiled | Legumes and Legume Products | 2.98 mg | 17% |
| 1142 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 1143 | Popover, dry mix, unprepared | Baked Products | 2.97 mg | 16% |
| 1144 | Bread, white, homemade with 2% milk | Baked Products | 2.97 mg | 16% |
| 1145 | Cereal, ready to eat, Spelt Flakes, Nature's Path | Breakfast cereals | 2.97 mg | 16% |
| 1146 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 2.96 mg | 16% |
| 1147 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 2.96 mg | 16% |
| 1148 | Burrito, beef and bean, frozen | Mixed Dishes | 2.96 mg | 16% |
| 1149 | Mollusks, clam, mixed species, breaded and fried | Finfish and Shellfish Products | 2.96 mg | 16% |
| 1150 | Beef, tongue, raw | Beef Products | 2.95 mg | 16% |
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