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 1651–1700 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1651	Tofu, raw, firm, prepared with calcium sulfate	Legumes and Legume Products	2.66 mg	15%
1652	Game meat, bison, top round, separable lean only, 1" steak, raw	Lamb, Veal, and Game Products	2.66 mg	15%
1653	Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	2.66 mg	15%
1654	Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.66 mg	15%
1655	Apricots, dried, sulfured, uncooked	Fruits and Fruit Juices	2.66 mg	15%
1656	Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	2.66 mg	15%
1657	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Baked Products	2.65 mg	15%
1658	Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.65 mg	15%
1659	Lamb, variety meats and by-products, tongue, raw	Lamb, Veal, and Game Products	2.65 mg	15%
1660	Ostrich, outside leg, raw	Poultry Products	2.65 mg	15%
1661	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	2.65 mg	15%
1662	Candies, milk chocolate, with rice cereal	Sweets	2.65 mg	15%
1663	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	2.65 mg	15%
1664	Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.65 mg	15%
1665	Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.65 mg	15%
1666	Fast foods, roast beef sandwich, plain	Fast Foods	2.64 mg	15%
1667	ARBY'S, roast beef sandwich, classic	Fast Foods	2.64 mg	15%
1668	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.64 mg	15%
1669	Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.64 mg	15%
1670	Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.64 mg	15%
1671	Yardlong beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.64 mg	15%
1672	Yardlong beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.64 mg	15%
1673	Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.64 mg	15%
1674	Crackers, wheat, regular	Baked Products	2.64 mg	15%
1675	Snacks, trail mix, tropical	Snacks	2.64 mg	15%
1676	Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.64 mg	15%
1677	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.64 mg	15%
1678	Grape leaves, raw	Vegetables and Vegetable Products	2.63 mg	15%
1679	Rye grain	Cereal Grains and Pasta	2.63 mg	15%
1680	School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.63 mg	15%
1681	Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.63 mg	15%
1682	Bacon, turkey, microwaved	Sausages and Luncheon Meats	2.63 mg	15%
1683	Fast foods, english muffin, with egg, cheese, and sausage	Fast Foods	2.63 mg	15%
1684	Chicken, broilers or fryers, neck, meat only, cooked, simmered	Poultry Products	2.63 mg	15%
1685	Archway Home Style Cookies, Chocolate Chip Ice Box	Baked Products	2.63 mg	15%
1686	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.63 mg	15%
1687	Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned	Beef Products	2.63 mg	15%
1688	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	2.63 mg	15%
1689	Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca	Baked Products	2.63 mg	15%
1690	Lamb, variety meats and by-products, tongue, cooked, braised	Lamb, Veal, and Game Products	2.63 mg	15%
1691	Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.63 mg	15%
1692	Crackers, wheat, sandwich, with cheese filling	Baked Products	2.62 mg	15%
1693	PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust	Fast Foods	2.62 mg	15%
1694	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.62 mg	15%
1695	Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.62 mg	15%
1696	Bread, pita, white, enriched	Baked Products	2.62 mg	15%
1697	Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.62 mg	15%
1698	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	14%
1699	Beef, variety meats and by-products, tongue, cooked, simmered	Beef Products	2.61 mg	14%
1700	Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.61 mg	14%

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Foods high in Iron (USDA SR Legacy)

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