Foods high in Iron (USDA SR Legacy)

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 1501–1550 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1501	Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.80 mg	16%
1502	Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw	Lamb, Veal, and Game Products	2.80 mg	16%
1503	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	2.80 mg	16%
1504	Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled	Beef Products	2.80 mg	16%
1505	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	2.80 mg	16%
1506	Nuts, pecans, dry roasted, without salt added	Nut and Seed Products	2.80 mg	16%
1507	BURGER KING, DOUBLE WHOPPER, no cheese	Fast Foods	2.80 mg	16%
1508	Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.80 mg	16%
1509	Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.80 mg	16%
1510	Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised	Lamb, Veal, and Game Products	2.80 mg	16%
1511	Seaweed, spirulina, raw	Vegetables and Vegetable Products	2.79 mg	16%
1512	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked	Beef Products	2.79 mg	16%
1513	Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.79 mg	16%
1514	Corn bran, crude	Cereal Grains and Pasta	2.79 mg	16%
1515	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.79 mg	16%
1516	Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.79 mg	16%
1517	Cookies, oatmeal, commercially prepared, soft-type	Baked Products	2.79 mg	16%
1518	Ostrich, tip trimmed, cooked	Poultry Products	2.79 mg	16%
1519	Cookies, vanilla wafers, higher fat	Baked Products	2.79 mg	16%
1520	Pastrami, beef, 98% fat-free	Sausages and Luncheon Meats	2.78 mg	15%
1521	Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised	Beef Products	2.78 mg	15%
1522	Beef, New Zealand, imported, oyster blade, separable lean only, cooked, braised	Beef Products	2.78 mg	15%
1523	Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled	Beef Products	2.78 mg	15%
1524	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	2.78 mg	15%
1525	WENDY'S, Jr. Hamburger, with cheese	Fast Foods	2.78 mg	15%
1526	PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust	Fast Foods	2.78 mg	15%
1527	Fast foods, cheeseburger; single, regular patty, with condiments and vegetables	Fast Foods	2.78 mg	15%
1528	Turkey, gizzard, all classes, raw	Poultry Products	2.78 mg	15%
1529	Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned	Beef Products	2.78 mg	15%
1530	Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.78 mg	15%
1531	Bison, ground, grass-fed, raw	Lamb, Veal, and Game Products	2.78 mg	15%
1532	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Baked Products	2.78 mg	15%
1533	Rolls, pumpernickel	Baked Products	2.78 mg	15%
1534	Cereals ready-to-eat, FAMILIA	Breakfast Cereals	2.78 mg	15%
1535	Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.78 mg	15%
1536	Snacks, popcorn, home-prepared, oil-popped, unsalted	Snacks	2.78 mg	15%
1537	Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.77 mg	15%
1538	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Breakfast Cereals	2.77 mg	15%
1539	Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.77 mg	15%
1540	Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled	Beef Products	2.77 mg	15%
1541	Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.77 mg	15%
1542	Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised	Beef Products	2.77 mg	15%
1543	RICE-A-RONI, chicken flavor, unprepared	Meals, Entrees, and Side Dishes	2.77 mg	15%
1544	Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.77 mg	15%
1545	Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.77 mg	15%
1546	Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.77 mg	15%
1547	Biscuits, plain or buttermilk, dry mix	Baked Products	2.77 mg	15%
1548	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Products	2.77 mg	15%
1549	Beans, kidney, royal red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.77 mg	15%
1550	Beans, kidney, royal red, mature seeds, cooked, boiled with salt	Legumes and Legume Products	2.77 mg	15%

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Foods high in Iron (USDA SR Legacy)

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