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 1201–1250 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Beans, small white, boiled | Legumes and Legume Products | 2.84 mg | 16% |
| 1202 | Peanut butter, lower sugar | Legumes and Legume Products | 2.84 mg | 16% |
| 1203 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 2.83 mg | 16% |
| 1204 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 2.83 mg | 16% |
| 1205 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean, cooked, roasted | Beef Products | 2.83 mg | 16% |
| 1206 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0'') trim, cooked, roasted | Beef Products | 2.83 mg | 16% |
| 1207 | Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, cooked, broiled | Beef Products | 2.83 mg | 16% |
| 1208 | Beef, ground, lean, crumbled, pan-fried | Beef Products | 2.83 mg | 16% |
| 1209 | Goose, domesticated, meat and skin, roasted | Poultry Products | 2.83 mg | 16% |
| 1210 | Game meat, goat, raw | Lamb, Veal and Game | 2.83 mg | 16% |
| 1211 | Beef, ground, regular, patty, pan-fried | Beef Products | 2.83 mg | 16% |
| 1212 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 2.83 mg | 16% |
| 1213 | Croutons, seasoned | Baked Products | 2.82 mg | 16% |
| 1214 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 2.82 mg | 16% |
| 1215 | Muffin bar, all flavours | Baked Products | 2.82 mg | 16% |
| 1216 | Cereal, millet, puffed | Breakfast cereals | 2.81 mg | 16% |
| 1217 | Muffin, corn, commercial | Baked Products | 2.81 mg | 16% |
| 1218 | Mollusks, clam, mixed species, boiled or steamed | Finfish and Shellfish Products | 2.81 mg | 16% |
| 1219 | Beef, brisket, lean, 0mm (0") trim, braised | Beef Products | 2.81 mg | 16% |
| 1220 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 2.80 mg | 16% |
| 1221 | Lamb, cubed for stew or kabob, lean braised | Lamb, Veal and Game | 2.80 mg | 16% |
| 1222 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 2.80 mg | 16% |
| 1223 | Nuts, pecans, dry roasted | Nuts and Seeds | 2.80 mg | 16% |
| 1224 | Tamarind, raw | Fruits and fruit juices | 2.80 mg | 16% |
| 1225 | Toaster pastry, brown sugar and cinnamon | Baked Products | 2.80 mg | 16% |
| 1226 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 2.80 mg | 16% |
| 1227 | Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 2.80 mg | 16% |
| 1228 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 2.80 mg | 16% |
| 1229 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 2.80 mg | 16% |
| 1230 | Beef, loin, top sirloin steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 2.80 mg | 16% |
| 1231 | Prune puree | Fruits and fruit juices | 2.80 mg | 16% |
| 1232 | Game meat, bison, rib eye, separable lean only, raw | Lamb, Veal and Game | 2.80 mg | 16% |
| 1233 | Toaster pastry, fruit (strawberry, cherry, apple), low fat | Baked Products | 2.80 mg | 16% |
| 1234 | Cereal, ready to eat, Honest O's, Barbara's Bakery | Breakfast cereals | 2.80 mg | 16% |
| 1235 | Game meat, native, beluga, flipper, raw | Lamb, Veal and Game | 2.80 mg | 16% |
| 1236 | Game meat, native, bearded seal, intestine, boiled | Lamb, Veal and Game | 2.80 mg | 16% |
| 1237 | Bread, spelt, commercial, toasted | Baked Products | 2.79 mg | 16% |
| 1238 | Grains, corn bran, crude | Cereals, Grains and Pasta | 2.79 mg | 16% |
| 1239 | Veal, milk-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 2.79 mg | 16% |
| 1240 | Ostrich, tip trimmed, cooked | Poultry Products | 2.79 mg | 16% |
| 1241 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 2.79 mg | 16% |
| 1242 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 2.79 mg | 16% |
| 1243 | Turkey, all classes, gizzard, raw | Poultry Products | 2.78 mg | 15% |
| 1244 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 2.78 mg | 15% |
| 1245 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 2.78 mg | 15% |
| 1246 | Beef, loin, top sirloin steak, boneless, lean, cooked, broiled | Beef Products | 2.78 mg | 15% |
| 1247 | Beef, loin, tenderloin, steak, lean, raw | Beef Products | 2.78 mg | 15% |
| 1248 | Snacks, popcorn, oil-popped, unsalted | Snacks | 2.78 mg | 15% |
| 1249 | Deli-meat, pastrami, beef, extra lean, sliced | Sausages and Luncheon meats | 2.78 mg | 15% |
| 1250 | Roll, pumpernickel | Baked Products | 2.78 mg | 15% |
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