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 1601–1650 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1601	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	2.71 mg	15%
1602	PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust	Fast Foods	2.71 mg	15%
1603	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.70 mg	15%
1604	Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	2.70 mg	15%
1605	Duck, domesticated, meat and skin, cooked, roasted	Poultry Products	2.70 mg	15%
1606	Duck, domesticated, meat only, cooked, roasted	Poultry Products	2.70 mg	15%
1607	Bread, oatmeal	Baked Products	2.70 mg	15%
1608	Crackers, matzo, egg	Baked Products	2.70 mg	15%
1609	Cookies, oatmeal, prepared from recipe, without raisins	Baked Products	2.70 mg	15%
1610	Clif Z bar	Baby Foods	2.70 mg	15%
1611	Tempeh	Legumes and Legume Products	2.70 mg	15%
1612	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.70 mg	15%
1613	Hormel Pillow Pak Sliced Turkey Pepperoni	Sausages and Luncheon Meats	2.70 mg	15%
1614	Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted	Beef Products	2.70 mg	15%
1615	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.70 mg	15%
1616	Rolls, dinner, rye	Baked Products	2.70 mg	15%
1617	Restaurant, Latino, empanadas, beef, prepared	Restaurant Foods	2.70 mg	15%
1618	Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Beef Products	2.70 mg	15%
1619	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	2.70 mg	15%
1620	Noodles, japanese, soba, dry	Cereal Grains and Pasta	2.70 mg	15%
1621	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%
1622	Fish, herring eggs, Pacific, plain (Alaska Native)	American Indian/Alaska Native Foods	2.70 mg	15%
1623	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.69 mg	15%
1624	Pork, fresh, variety meats and by-products, pancreas, cooked, braised	Pork Products	2.69 mg	15%
1625	Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.69 mg	15%
1626	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked	Beef Products	2.69 mg	15%
1627	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	2.69 mg	15%
1628	Bread, irish soda, prepared from recipe	Baked Products	2.69 mg	15%
1629	Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.68 mg	15%
1630	Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled	Beef Products	2.68 mg	15%
1631	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.68 mg	15%
1632	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	2.68 mg	15%
1633	Tomatoes, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%
1634	Barley flour or meal	Cereal Grains and Pasta	2.68 mg	15%
1635	Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.68 mg	15%
1636	Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.68 mg	15%
1637	Mollusks, clam, mixed species, canned, drained solids	Finfish and Shellfish Products	2.68 mg	15%
1638	Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.68 mg	15%
1639	Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.67 mg	15%
1640	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.67 mg	15%
1641	Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.67 mg	15%
1642	Beef, ground, unspecified fat content, cooked	Beef Products	2.67 mg	15%
1643	Crackers, wheat, sandwich, with peanut butter filling	Baked Products	2.67 mg	15%
1644	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.67 mg	15%
1645	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.67 mg	15%
1646	Taquitos, frozen, beef and cheese, oven-heated	Meals, Entrees, and Side Dishes	2.67 mg	15%
1647	Beef, plate, outside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.66 mg	15%
1648	Snacks, popcorn, air-popped (Unsalted)	Snacks	2.66 mg	15%
1649	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.66 mg	15%
1650	Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	2.66 mg	15%

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Foods high in Iron (USDA SR Legacy)

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