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 1751–1800 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1751	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.57 mg	14%
1752	Beef, New Zealand, imported, brisket point end, separable lean and fat, cooked, braised	Beef Products	2.57 mg	14%
1753	Restaurant, family style, sirloin steak	Restaurant Foods	2.57 mg	14%
1754	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%
1755	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	2.57 mg	14%
1756	Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.57 mg	14%
1757	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	2.57 mg	14%
1758	Triticale	Cereal Grains and Pasta	2.57 mg	14%
1759	Snacks, granola bars, soft, uncoated, plain	Snacks	2.56 mg	14%
1760	Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	2.56 mg	14%
1761	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%
1762	Rice and Wheat cereal bar	Snacks	2.56 mg	14%
1763	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.56 mg	14%
1764	Fast foods, hush puppies	Fast Foods	2.55 mg	14%
1765	Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.55 mg	14%
1766	Fast foods, miniature cinnamon rolls	Fast Foods	2.55 mg	14%
1767	Peanuts, virginia, raw	Legumes and Legume Products	2.55 mg	14%
1768	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.55 mg	14%
1769	Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust	Fast Foods	2.55 mg	14%
1770	Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.55 mg	14%
1771	Cookies, peanut butter sandwich, special dietary	Baked Products	2.55 mg	14%
1772	Beef, variety meats and by-products, brain, raw	Beef Products	2.55 mg	14%
1773	Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	2.55 mg	14%
1774	Desserts, rennin, chocolate, dry mix	Sweets	2.55 mg	14%
1775	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%
1776	Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	2.54 mg	14%
1777	Rye flour, medium	Cereal Grains and Pasta	2.54 mg	14%
1778	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.54 mg	14%
1779	Beef, New Zealand, imported, bolar blade, separable lean and fat, cooked, fast roasted	Beef Products	2.54 mg	14%
1780	Snack, Pretzel, hard chocolate coated	Snacks	2.54 mg	14%
1781	Hummus, commercial	Legumes and Legume Products	2.54 mg	14%
1782	Cake, shortcake, biscuit-type, prepared from recipe	Baked Products	2.54 mg	14%
1783	Bread, cinnamon	Baked Products	2.54 mg	14%
1784	DOMINO'S 14" Pepperoni Pizza, Ultimate Deep Dish Crust	Fast Foods	2.54 mg	14%
1785	Nuts, pecans	Nut and Seed Products	2.53 mg	14%
1786	Beef, brisket, whole, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.53 mg	14%
1787	School Lunch, pizza, pepperoni topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.53 mg	14%
1788	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.53 mg	14%
1789	School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.53 mg	14%
1790	Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.53 mg	14%
1791	Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean only, raw	Beef Products	2.53 mg	14%
1792	Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.53 mg	14%
1793	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	2.53 mg	14%
1794	Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.53 mg	14%
1795	Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.53 mg	14%
1796	English muffins, whole grain white	Baked Products	2.53 mg	14%
1797	Doughnuts, cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%
1798	Keikitos (muffins), Latino bakery item	Baked Products	2.53 mg	14%
1799	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.53 mg	14%
1800	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	2.53 mg	14%

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Foods high in Iron (USDA SR Legacy)

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