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 1401–1450 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.90 mg | 16% |
| 1402 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 2.90 mg | 16% |
| 1403 | Bread, raisin, enriched | Baked Products | 2.90 mg | 16% |
| 1404 | Cookies, fig bars | Baked Products | 2.90 mg | 16% |
| 1405 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.90 mg | 16% |
| 1406 | Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled | Beef Products | 2.89 mg | 16% |
| 1407 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.89 mg | 16% |
| 1408 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.89 mg | 16% |
| 1409 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.89 mg | 16% |
| 1410 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.89 mg | 16% |
| 1411 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 2.89 mg | 16% |
| 1412 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 2.89 mg | 16% |
| 1413 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 2.89 mg | 16% |
| 1414 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.89 mg | 16% |
| 1415 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.89 mg | 16% |
| 1416 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.89 mg | 16% |
| 1417 | Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked | Beef Products | 2.89 mg | 16% |
| 1418 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, cooked | Beef Products | 2.88 mg | 16% |
| 1419 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.88 mg | 16% |
| 1420 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.88 mg | 16% |
| 1421 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 2.88 mg | 16% |
| 1422 | Crustaceans, crab, queen, cooked, moist heat | Finfish and Shellfish Products | 2.88 mg | 16% |
| 1423 | Game meat, bison, chuck, shoulder clod, separable lean only, raw | Lamb, Veal, and Game Products | 2.88 mg | 16% |
| 1424 | Game meat, bison, ribeye, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 2.88 mg | 16% |
| 1425 | Cake, gingerbread, prepared from recipe | Baked Products | 2.88 mg | 16% |
| 1426 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 2.88 mg | 16% |
| 1427 | Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled | Beef Products | 2.88 mg | 16% |
| 1428 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.88 mg | 16% |
| 1429 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.88 mg | 16% |
| 1430 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.88 mg | 16% |
| 1431 | Bread, pan dulce, sweet yeast bread | Baked Products | 2.87 mg | 16% |
| 1432 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 2.87 mg | 16% |
| 1433 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 2.87 mg | 16% |
| 1434 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.87 mg | 16% |
| 1435 | BURGER KING, Hamburger | Fast Foods | 2.87 mg | 16% |
| 1436 | Fast foods, hamburger; single, regular patty; with condiments | Fast Foods | 2.87 mg | 16% |
| 1437 | McDONALD'S, Hamburger | Fast Foods | 2.87 mg | 16% |
| 1438 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.87 mg | 16% |
| 1439 | Goose, domesticated, meat only, cooked, roasted | Poultry Products | 2.87 mg | 16% |
| 1440 | Muffins, English, wheat | Baked Products | 2.87 mg | 16% |
| 1441 | Snacks, popcorn, microwave, 94% fat free | Snacks | 2.87 mg | 16% |
| 1442 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 2.87 mg | 16% |
| 1443 | Bread, pumpernickel | Baked Products | 2.87 mg | 16% |
| 1444 | Ostrich, tip trimmed, raw | Poultry Products | 2.86 mg | 16% |
| 1445 | KFC, biscuit | Fast Foods | 2.86 mg | 16% |
| 1446 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.86 mg | 16% |
| 1447 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 2.86 mg | 16% |
| 1448 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.85 mg | 16% |
| 1449 | Beef, chopped, cured, smoked | Sausages and Luncheon Meats | 2.85 mg | 16% |
| 1450 | Beef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled | Beef Products | 2.85 mg | 16% |
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