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 1451–1500 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 2.85 mg | 16% |
| 1452 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.85 mg | 16% |
| 1453 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.85 mg | 16% |
| 1454 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 2.85 mg | 16% |
| 1455 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.84 mg | 16% |
| 1456 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 2.84 mg | 16% |
| 1457 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 2.84 mg | 16% |
| 1458 | Beef, chuck for stew, separable lean and fat, select, cooked, braised | Beef Products | 2.84 mg | 16% |
| 1459 | Peanut spread, reduced sugar | Legumes and Legume Products | 2.84 mg | 16% |
| 1460 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.84 mg | 16% |
| 1461 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 2.83 mg | 16% |
| 1462 | Game meat, goat, raw | Lamb, Veal, and Game Products | 2.83 mg | 16% |
| 1463 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.83 mg | 16% |
| 1464 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.83 mg | 16% |
| 1465 | Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.83 mg | 16% |
| 1466 | Bread, rye | Baked Products | 2.83 mg | 16% |
| 1467 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 2.83 mg | 16% |
| 1468 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.83 mg | 16% |
| 1469 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.83 mg | 16% |
| 1470 | Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled | Beef Products | 2.83 mg | 16% |
| 1471 | Goose, domesticated, meat and skin, cooked, roasted | Poultry Products | 2.83 mg | 16% |
| 1472 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.82 mg | 16% |
| 1473 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.82 mg | 16% |
| 1474 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked | Beef Products | 2.82 mg | 16% |
| 1475 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.82 mg | 16% |
| 1476 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.82 mg | 16% |
| 1477 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.82 mg | 16% |
| 1478 | Rice and vermicelli mix, beef flavor, unprepared | Meals, Entrees, and Side Dishes | 2.82 mg | 16% |
| 1479 | Croutons, seasoned | Baked Products | 2.82 mg | 16% |
| 1480 | Beef, ground, 93% lean meat /7% fat, patty, cooked, pan-broiled | Beef Products | 2.82 mg | 16% |
| 1481 | Bread, cracked-wheat | Baked Products | 2.81 mg | 16% |
| 1482 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 2.81 mg | 16% |
| 1483 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.81 mg | 16% |
| 1484 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 2.81 mg | 16% |
| 1485 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 2.81 mg | 16% |
| 1486 | Muffins, corn, commercially prepared | Baked Products | 2.81 mg | 16% |
| 1487 | Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.81 mg | 16% |
| 1488 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.81 mg | 16% |
| 1489 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 2.81 mg | 16% |
| 1490 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 2.81 mg | 16% |
| 1491 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 2.81 mg | 16% |
| 1492 | Millet, puffed | Breakfast Cereals | 2.81 mg | 16% |
| 1493 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 2.81 mg | 16% |
| 1494 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.81 mg | 16% |
| 1495 | Tamarinds, raw | Fruits and Fruit Juices | 2.80 mg | 16% |
| 1496 | Prune puree | Fruits and Fruit Juices | 2.80 mg | 16% |
| 1497 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 2.80 mg | 16% |
| 1498 | Whale, beluga, flipper, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.80 mg | 16% |
| 1499 | Caribou, tongue, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.80 mg | 16% |
| 1500 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 2.80 mg | 16% |
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