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 1251–1300 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.11 mg | 17% |
| 1252 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 3.11 mg | 17% |
| 1253 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 3.11 mg | 17% |
| 1254 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 3.11 mg | 17% |
| 1255 | Beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked | Beef Products | 3.11 mg | 17% |
| 1256 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 3.11 mg | 17% |
| 1257 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.11 mg | 17% |
| 1258 | Bread, rye, toasted | Baked Products | 3.10 mg | 17% |
| 1259 | Bread, whole-wheat, prepared from recipe | Baked Products | 3.10 mg | 17% |
| 1260 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.10 mg | 17% |
| 1261 | Bread, reduced-calorie, rye | Baked Products | 3.10 mg | 17% |
| 1262 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 1263 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 1264 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% |
| 1265 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 3.09 mg | 17% |
| 1266 | Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised | Beef Products | 3.09 mg | 17% |
| 1267 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 3.09 mg | 17% |
| 1268 | Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted | Beef Products | 3.09 mg | 17% |
| 1269 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.09 mg | 17% |
| 1270 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 3.08 mg | 17% |
| 1271 | Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned | Beef Products | 3.08 mg | 17% |
| 1272 | Veal, Australian, shank, hind, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 3.08 mg | 17% |
| 1273 | Bagels, oat bran | Baked Products | 3.08 mg | 17% |
| 1274 | Crackers, whole-wheat, low salt | Baked Products | 3.08 mg | 17% |
| 1275 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 3.08 mg | 17% |
| 1276 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 3.08 mg | 17% |
| 1277 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 3.07 mg | 17% |
| 1278 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.07 mg | 17% |
| 1279 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.07 mg | 17% |
| 1280 | Crackers, whole grain, sandwich-type, with peanut butter filling | Baked Products | 3.07 mg | 17% |
| 1281 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 3.06 mg | 17% |
| 1282 | Fast foods, hamburger; single, regular patty; plain | Fast Foods | 3.06 mg | 17% |
| 1283 | Beef, chuck for stew, separable lean and fat, choice, cooked, braised | Beef Products | 3.06 mg | 17% |
| 1284 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.06 mg | 17% |
| 1285 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 3.06 mg | 17% |
| 1286 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 3.06 mg | 17% |
| 1287 | Bread, pita, whole-wheat | Baked Products | 3.06 mg | 17% |
| 1288 | Pancakes, special dietary, dry mix | Baked Products | 3.05 mg | 17% |
| 1289 | Game meat, beefalo, composite of cuts, cooked, roasted | Lamb, Veal, and Game Products | 3.05 mg | 17% |
| 1290 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.05 mg | 17% |
| 1291 | Beef, ground, 95% lean meat / 5% fat, loaf, cooked, baked | Beef Products | 3.05 mg | 17% |
| 1292 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 3.05 mg | 17% |
| 1293 | Snacks, trail mix, regular, unsalted | Snacks | 3.05 mg | 17% |
| 1294 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 3.05 mg | 17% |
| 1295 | Snacks, trail mix, regular | Snacks | 3.05 mg | 17% |
| 1296 | Garlic bread, frozen | Baked Products | 3.05 mg | 17% |
| 1297 | Snacks, granola bars, hard, chocolate chip | Snacks | 3.05 mg | 17% |
| 1298 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.05 mg | 17% |
| 1299 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.05 mg | 17% |
| 1300 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% |
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