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 1301–1350 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 3.04 mg | 17% |
| 1302 | Bread, egg | Baked Products | 3.04 mg | 17% |
| 1303 | Crackers, rye, wafers, seasoned | Baked Products | 3.04 mg | 17% |
| 1304 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.04 mg | 17% |
| 1305 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 3.04 mg | 17% |
| 1306 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 3.04 mg | 17% |
| 1307 | Hush puppies, prepared from recipe | Baked Products | 3.04 mg | 17% |
| 1308 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.04 mg | 17% |
| 1309 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.03 mg | 17% |
| 1310 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 3.03 mg | 17% |
| 1311 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.02 mg | 17% |
| 1312 | Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S | Breakfast Cereals | 3.02 mg | 17% |
| 1313 | Muffins, English, mixed-grain (includes granola) | Baked Products | 3.02 mg | 17% |
| 1314 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.02 mg | 17% |
| 1315 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 3.02 mg | 17% |
| 1316 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.02 mg | 17% |
| 1317 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 3.02 mg | 17% |
| 1318 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 3.01 mg | 17% |
| 1319 | Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried | Beef Products | 3.01 mg | 17% |
| 1320 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 3.01 mg | 17% |
| 1321 | Millet, raw | Cereal Grains and Pasta | 3.01 mg | 17% |
| 1322 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 17% |
| 1323 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% |
| 1324 | Babyfood, cookies, arrowroot | Baby Foods | 3.00 mg | 17% |
| 1325 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 3.00 mg | 17% |
| 1326 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.00 mg | 17% |
| 1327 | Game meat, bison, top sirloin, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 3.00 mg | 17% |
| 1328 | Game meat, bison, shoulder clod, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 3.00 mg | 17% |
| 1329 | Bologna, turkey | Sausages and Luncheon Meats | 3.00 mg | 17% |
| 1330 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% |
| 1331 | Beef, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried | Beef Products | 2.99 mg | 17% |
| 1332 | Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 2.99 mg | 17% |
| 1333 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 2.99 mg | 17% |
| 1334 | Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked | Beef Products | 2.99 mg | 17% |
| 1335 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 2.99 mg | 17% |
| 1336 | Beans, white, mature seeds, canned | Legumes and Legume Products | 2.99 mg | 17% |
| 1337 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.99 mg | 17% |
| 1338 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | Beef Products | 2.98 mg | 17% |
| 1339 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, cooked | Beef Products | 2.98 mg | 17% |
| 1340 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 1341 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.98 mg | 17% |
| 1342 | Chicken, broilers or fryers, neck, meat only, cooked, fried | Poultry Products | 2.98 mg | 17% |
| 1343 | Grape leaves, canned | Vegetables and Vegetable Products | 2.98 mg | 17% |
| 1344 | Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.98 mg | 17% |
| 1345 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.98 mg | 17% |
| 1346 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.98 mg | 17% |
| 1347 | Cookies, shortbread, reduced fat | Baked Products | 2.98 mg | 17% |
| 1348 | Cookies, shortbread, commercially prepared, plain | Baked Products | 2.98 mg | 17% |
| 1349 | Popovers, dry mix, enriched | Baked Products | 2.97 mg | 16% |
| 1350 | HOT POCKETS, CROISSANT POCKETS Chicken, Broccoli, and Cheddar Stuffed Sandwich, frozen | Meals, Entrees, and Side Dishes | 2.97 mg | 16% |
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