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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.32 mg | 18% |
| 1102 | Ostrich, top loin, cooked | Poultry Products | 3.31 mg | 18% |
| 1103 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 3.31 mg | 18% |
| 1104 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 3.31 mg | 18% |
| 1105 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.31 mg | 18% |
| 1106 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.31 mg | 18% |
| 1107 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 3.30 mg | 18% |
| 1108 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% |
| 1109 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 3.30 mg | 18% |
| 1110 | Pasta, dry, enriched | Cereal Grains and Pasta | 3.30 mg | 18% |
| 1111 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 3.30 mg | 18% |
| 1112 | Ascidians (tunughnak) (Alaska Native) | American Indian/Alaska Native Foods | 3.30 mg | 18% |
| 1113 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 3.30 mg | 18% |
| 1114 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 3.30 mg | 18% |
| 1115 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 3.30 mg | 18% |
| 1116 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 3.30 mg | 18% |
| 1117 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.30 mg | 18% |
| 1118 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 3.30 mg | 18% |
| 1119 | Lamb, New Zealand, imported, heart, raw | Lamb, Veal, and Game Products | 3.29 mg | 18% |
| 1120 | Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned | Beef Products | 3.29 mg | 18% |
| 1121 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 3.29 mg | 18% |
| 1122 | Gravy, turkey, dry | Soups, Sauces, and Gravies | 3.29 mg | 18% |
| 1123 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.29 mg | 18% |
| 1124 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.29 mg | 18% |
| 1125 | Nuts, almonds, blanched | Nut and Seed Products | 3.28 mg | 18% |
| 1126 | Rolls, hard (includes kaiser) | Baked Products | 3.28 mg | 18% |
| 1127 | Moose, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 3.28 mg | 18% |
| 1128 | Chicken, meatless | Legumes and Legume Products | 3.27 mg | 18% |
| 1129 | DENNY'S, top sirloin steak | Restaurant Foods | 3.27 mg | 18% |
| 1130 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.27 mg | 18% |
| 1131 | Beverages, chocolate powder, no sugar added | Beverages | 3.27 mg | 18% |
| 1132 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.27 mg | 18% |
| 1133 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.27 mg | 18% |
| 1134 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.27 mg | 18% |
| 1135 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.27 mg | 18% |
| 1136 | Duck, young duckling, domesticated, White Pekin, breast, meat and skin, boneless, cooked, roasted | Poultry Products | 3.26 mg | 18% |
| 1137 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.26 mg | 18% |
| 1138 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 3.26 mg | 18% |
| 1139 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.26 mg | 18% |
| 1140 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.26 mg | 18% |
| 1141 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.25 mg | 18% |
| 1142 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.25 mg | 18% |
| 1143 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.25 mg | 18% |
| 1144 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.25 mg | 18% |
| 1145 | Bread, stuffing, cornbread, dry mix | Baked Products | 3.25 mg | 18% |
| 1146 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 3.25 mg | 18% |
| 1147 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 3.25 mg | 18% |
| 1148 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.25 mg | 18% |
| 1149 | Leavening agents, yeast, baker's, compressed | Baked Products | 3.25 mg | 18% |
| 1150 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% |
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