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 1551–1600 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Game meat, elk, raw | Lamb, Veal, and Game Products | 2.76 mg | 15% |
| 1552 | Fast food, biscuit | Fast Foods | 2.76 mg | 15% |
| 1553 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.76 mg | 15% |
| 1554 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.76 mg | 15% |
| 1555 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.76 mg | 15% |
| 1556 | Bagels, wheat | Baked Products | 2.76 mg | 15% |
| 1557 | Candies, sweet chocolate | Sweets | 2.76 mg | 15% |
| 1558 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.76 mg | 15% |
| 1559 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.76 mg | 15% |
| 1560 | Biscuits, mixed grain, refrigerated dough | Baked Products | 2.75 mg | 15% |
| 1561 | Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.75 mg | 15% |
| 1562 | Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.75 mg | 15% |
| 1563 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 2.75 mg | 15% |
| 1564 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 2.75 mg | 15% |
| 1565 | Game meat, elk, ground, raw | Lamb, Veal, and Game Products | 2.75 mg | 15% |
| 1566 | WENDY'S, Double Stack, with cheese | Fast Foods | 2.75 mg | 15% |
| 1567 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 2.75 mg | 15% |
| 1568 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 2.75 mg | 15% |
| 1569 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 2.75 mg | 15% |
| 1570 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.75 mg | 15% |
| 1571 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.74 mg | 15% |
| 1572 | Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 2.74 mg | 15% |
| 1573 | Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked | Beef Products | 2.74 mg | 15% |
| 1574 | Rolls, dinner, sweet | Baked Products | 2.74 mg | 15% |
| 1575 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.74 mg | 15% |
| 1576 | School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked | Fast Foods | 2.74 mg | 15% |
| 1577 | Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave) | Poultry Products | 2.74 mg | 15% |
| 1578 | WENDY'S, CLASSIC SINGLE Hamburger, no cheese | Fast Foods | 2.73 mg | 15% |
| 1579 | Egg, yolk, raw, fresh | Dairy and Egg Products | 2.73 mg | 15% |
| 1580 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.72 mg | 15% |
| 1581 | Cake, sponge, commercially prepared | Baked Products | 2.72 mg | 15% |
| 1582 | Archway Home Style Cookies, Peanut Butter | Baked Products | 2.72 mg | 15% |
| 1583 | Veal, variety meats and by-products, tongue, raw | Lamb, Veal, and Game Products | 2.72 mg | 15% |
| 1584 | Beef, New Zealand, imported, hind shin, separable lean only, cooked, braised | Beef Products | 2.72 mg | 15% |
| 1585 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 2.72 mg | 15% |
| 1586 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 2.72 mg | 15% |
| 1587 | Crackers, rusk toast | Baked Products | 2.72 mg | 15% |
| 1588 | Rolls, french | Baked Products | 2.71 mg | 15% |
| 1589 | Beef, New Zealand, imported, chuck eye roll, separable lean only, cooked, braised | Beef Products | 2.71 mg | 15% |
| 1590 | Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled | Beef Products | 2.71 mg | 15% |
| 1591 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.71 mg | 15% |
| 1592 | Spinach, raw | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 1593 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 1594 | Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, cooked, broiled | Beef Products | 2.71 mg | 15% |
| 1595 | Pectin, unsweetened, dry mix | Sweets | 2.71 mg | 15% |
| 1596 | Corn grain, white | Cereal Grains and Pasta | 2.71 mg | 15% |
| 1597 | Pasta mix, classic beef, unprepared | Meals, Entrees, and Side Dishes | 2.71 mg | 15% |
| 1598 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.71 mg | 15% |
| 1599 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.71 mg | 15% |
| 1600 | Corn grain, yellow | Cereal Grains and Pasta | 2.71 mg | 15% |
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