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 1351–1400 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.97 mg | 16% |
| 1352 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 2.97 mg | 16% |
| 1353 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.97 mg | 16% |
| 1354 | Beef, chuck for stew, separable lean and fat, all grades, cooked, braised | Beef Products | 2.96 mg | 16% |
| 1355 | Steelhead trout, dried, flesh (Shoshone Bannock) | American Indian/Alaska Native Foods | 2.96 mg | 16% |
| 1356 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 2.96 mg | 16% |
| 1357 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 2.96 mg | 16% |
| 1358 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.96 mg | 16% |
| 1359 | Burrito, beef and bean, frozen | Meals, Entrees, and Side Dishes | 2.96 mg | 16% |
| 1360 | Beef, New Zealand, imported, rump centre, separable lean only, cooked, fast fried | Beef Products | 2.96 mg | 16% |
| 1361 | Veal, Australian, shank, hind, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 2.95 mg | 16% |
| 1362 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.95 mg | 16% |
| 1363 | Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried | Beef Products | 2.95 mg | 16% |
| 1364 | Snacks, granola bars, hard, plain | Snacks | 2.95 mg | 16% |
| 1365 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.95 mg | 16% |
| 1366 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.95 mg | 16% |
| 1367 | Beef, variety meats and by-products, tongue, raw | Beef Products | 2.95 mg | 16% |
| 1368 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 2.94 mg | 16% |
| 1369 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.94 mg | 16% |
| 1370 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.94 mg | 16% |
| 1371 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.94 mg | 16% |
| 1372 | Bread, oatmeal, toasted | Baked Products | 2.94 mg | 16% |
| 1373 | Carob flour | Legumes and Legume Products | 2.94 mg | 16% |
| 1374 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% |
| 1375 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.94 mg | 16% |
| 1376 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% |
| 1377 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.93 mg | 16% |
| 1378 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.93 mg | 16% |
| 1379 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.93 mg | 16% |
| 1380 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.93 mg | 16% |
| 1381 | Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned | Beef Products | 2.93 mg | 16% |
| 1382 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 2.93 mg | 16% |
| 1383 | Game meat, deer, ground, raw | Lamb, Veal, and Game Products | 2.92 mg | 16% |
| 1384 | Rolls, hamburger or hot dog, wheat/cracked wheat | Baked Products | 2.92 mg | 16% |
| 1385 | Cake, pudding-type, chocolate, dry mix | Baked Products | 2.92 mg | 16% |
| 1386 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 2.92 mg | 16% |
| 1387 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 2.92 mg | 16% |
| 1388 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.92 mg | 16% |
| 1389 | Nuts, walnuts, english | Nut and Seed Products | 2.91 mg | 16% |
| 1390 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.91 mg | 16% |
| 1391 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.91 mg | 16% |
| 1392 | Ostrich, ground, raw | Poultry Products | 2.91 mg | 16% |
| 1393 | Bread, reduced-calorie, wheat | Baked Products | 2.91 mg | 16% |
| 1394 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 2.91 mg | 16% |
| 1395 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 2.91 mg | 16% |
| 1396 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% |
| 1397 | Deer (venison), sitka, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.90 mg | 16% |
| 1398 | Babyfood, cookie, baby, fruit | Baby Foods | 2.90 mg | 16% |
| 1399 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.90 mg | 16% |
| 1400 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.90 mg | 16% |
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