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 1751–1800 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 2.09 mg | 12% |
| 1752 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 2.09 mg | 12% |
| 1753 | Beans, pinto, boiled | Legumes and Legume Products | 2.09 mg | 12% |
| 1754 | Peanuts, Valencia, raw | Legumes and Legume Products | 2.09 mg | 12% |
| 1755 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 2.09 mg | 12% |
| 1756 | Beans, pinto, boiled, salted | Legumes and Legume Products | 2.09 mg | 12% |
| 1757 | Veal, tongue, braised | Lamb, Veal and Game | 2.09 mg | 12% |
| 1758 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 2.08 mg | 12% |
| 1759 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 2.08 mg | 12% |
| 1760 | Beef, cured, corned beef, canned | Beef Products | 2.08 mg | 12% |
| 1761 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 2.08 mg | 12% |
| 1762 | Fast foods, mexican, burrito with beans | Fast Foods | 2.08 mg | 12% |
| 1763 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 2.08 mg | 12% |
| 1764 | Duck, duckling, domestic, Pekin, leg, meat and skin, bone in, roasted | Poultry Products | 2.08 mg | 12% |
| 1765 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 2.08 mg | 12% |
| 1766 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 2.07 mg | 12% |
| 1767 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with bacon and condiments | Fast Foods | 2.07 mg | 12% |
| 1768 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 2.07 mg | 12% |
| 1769 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and special sauce | Fast Foods | 2.07 mg | 12% |
| 1770 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 2.07 mg | 12% |
| 1771 | Cake, fruitcake, commercial | Baked Products | 2.07 mg | 12% |
| 1772 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 2.07 mg | 12% |
| 1773 | Chicken, broiler, neck, meat, raw | Poultry Products | 2.06 mg | 11% |
| 1774 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 2.06 mg | 11% |
| 1775 | Cake, pound, commercial, fat free | Baked Products | 2.06 mg | 11% |
| 1776 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 2.06 mg | 11% |
| 1777 | Veal, foreshank, osso buco, lean, braised | Lamb, Veal and Game | 2.06 mg | 11% |
| 1778 | Fast foods, entree, chili con carne | Fast Foods | 2.05 mg | 11% |
| 1779 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.05 mg | 11% |
| 1780 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.05 mg | 11% |
| 1781 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.05 mg | 11% |
| 1782 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.05 mg | 11% |
| 1783 | Beef, loin, t-bone steak (porterhouse), lean, raw | Beef Products | 2.05 mg | 11% |
| 1784 | Grains, teff, cooked | Cereals, Grains and Pasta | 2.05 mg | 11% |
| 1785 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 2.05 mg | 11% |
| 1786 | Sandwich, ham, homemade | Mixed Dishes | 2.05 mg | 11% |
| 1787 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 2.05 mg | 11% |
| 1788 | Lamb, New Zealand, frozen, loin chop, lean and fat, broiled | Lamb, Veal and Game | 2.05 mg | 11% |
| 1789 | Deli-meat, thuringer, cervelat, beef and pork | Sausages and Luncheon meats | 2.04 mg | 11% |
| 1790 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 2.04 mg | 11% |
| 1791 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 2.04 mg | 11% |
| 1792 | Lamb, brain, pan-fried | Lamb, Veal and Game | 2.04 mg | 11% |
| 1793 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 2.04 mg | 11% |
| 1794 | Beef, chuck, blade roast, boneless, lean, raw | Beef Products | 2.04 mg | 11% |
| 1795 | Beef, composite cuts, steak/roast, lean and fat, raw | Beef Products | 2.04 mg | 11% |
| 1796 | Beef, chuck, blade steak, boneless, lean, raw | Beef Products | 2.03 mg | 11% |
| 1797 | Granola bar, chewy, low fat | Baked Products | 2.03 mg | 11% |
| 1798 | Deli-meat, Montreal smoked meat, extra lean | Sausages and Luncheon meats | 2.03 mg | 11% |
| 1799 | Lamb, New Zealand, leg, chop / steak, lean, fast fried | Lamb, Veal and Game | 2.03 mg | 11% |
| 1800 | Fig, dried, uncooked | Fruits and fruit juices | 2.03 mg | 11% |
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