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 1151–1200 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 2.94 mg | 16% |
| 1152 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 2.94 mg | 16% |
| 1153 | Carob (St. John's bread), flour | Legumes and Legume Products | 2.94 mg | 16% |
| 1154 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% |
| 1155 | Beef, loin, strip loin (new york) steak, boneless, lean, cooked, broiled | Beef Products | 2.94 mg | 16% |
| 1156 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 2.94 mg | 16% |
| 1157 | Beef, ground, regular, crumbled, pan-fried, rinsed | Beef Products | 2.93 mg | 16% |
| 1158 | Game meat, deer (venison), ground, raw | Lamb, Veal and Game | 2.92 mg | 16% |
| 1159 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 2.92 mg | 16% |
| 1160 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 2.92 mg | 16% |
| 1161 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 2.91 mg | 16% |
| 1162 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 2.91 mg | 16% |
| 1163 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% |
| 1164 | Ostrich, ground, raw | Poultry Products | 2.91 mg | 16% |
| 1165 | Cracker, cheese, Asiago | Baked Products | 2.90 mg | 16% |
| 1166 | Beef, loin, top sirloin roast, boneless, lean, cooked, roasted | Beef Products | 2.90 mg | 16% |
| 1167 | Beef, flank, flank steak, boneless, lean, cooked, braised | Beef Products | 2.90 mg | 16% |
| 1168 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 2.90 mg | 16% |
| 1169 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 2.90 mg | 16% |
| 1170 | Game meat, native, deer (venison), sitka, raw | Lamb, Veal and Game | 2.90 mg | 16% |
| 1171 | Cookie, fig bar | Baked Products | 2.90 mg | 16% |
| 1172 | Biscuit, plain/buttermilk, homemade | Baked Products | 2.90 mg | 16% |
| 1173 | Beef, ground, lean, patty, pan-fried | Beef Products | 2.90 mg | 16% |
| 1174 | Pie crust, standard type, homemade, baked | Baked Products | 2.89 mg | 16% |
| 1175 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 2.89 mg | 16% |
| 1176 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 2.89 mg | 16% |
| 1177 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 2.89 mg | 16% |
| 1178 | Cake, gingerbread, homemade | Baked Products | 2.88 mg | 16% |
| 1179 | Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed | Finfish and Shellfish Products | 2.88 mg | 16% |
| 1180 | Fast foods, sandwiches and burgers, hamburger, regular, double patty, plain | Fast Foods | 2.88 mg | 16% |
| 1181 | Fast foods, hot dog with chili | Fast Foods | 2.88 mg | 16% |
| 1182 | Beef, ground, regular, crumbled, not rinsed, pan-fried | Beef Products | 2.88 mg | 16% |
| 1183 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 2.88 mg | 16% |
| 1184 | Game meat, bison, rib eye, lean, steak, cooked, broiled | Lamb, Veal and Game | 2.88 mg | 16% |
| 1185 | Game meat, bison, chuck, shoulder clod roast, lean, raw | Lamb, Veal and Game | 2.88 mg | 16% |
| 1186 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments | Fast Foods | 2.87 mg | 16% |
| 1187 | Fast foods, sandwiches and burgers, roast beef sandwich with cheese | Fast Foods | 2.87 mg | 16% |
| 1188 | Snacks, popcorn, microwave, lower in fat | Snacks | 2.87 mg | 16% |
| 1189 | English muffin, wheat | Baked Products | 2.87 mg | 16% |
| 1190 | Goose, domesticated, meat only, roasted | Poultry Products | 2.87 mg | 16% |
| 1191 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 2.86 mg | 16% |
| 1192 | Candies, chocolate covered, dietetic or low calorie | Sweets | 2.86 mg | 16% |
| 1193 | Ostrich, tip trimmed, raw | Poultry Products | 2.86 mg | 16% |
| 1194 | Beef, ground, extra lean, crumbled, pan-fried | Beef Products | 2.85 mg | 16% |
| 1195 | Beef, hip, inside (top) round roast, boneless, lean, cooked, roasted | Beef Products | 2.85 mg | 16% |
| 1196 | Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 2.85 mg | 16% |
| 1197 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 2.85 mg | 16% |
| 1198 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 2.85 mg | 16% |
| 1199 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 2.85 mg | 16% |
| 1200 | Beans, small white, boiled, salted | Legumes and Legume Products | 2.84 mg | 16% |
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