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 1801–1850 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 2.53 mg | 14% |
| 1802 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 2.52 mg | 14% |
| 1803 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.52 mg | 14% |
| 1804 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.52 mg | 14% |
| 1805 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 2.52 mg | 14% |
| 1806 | Beef, New Zealand, imported, chuck eye roll, separable lean and fat, cooked, braised | Beef Products | 2.52 mg | 14% |
| 1807 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 2.52 mg | 14% |
| 1808 | Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled | Beef Products | 2.52 mg | 14% |
| 1809 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.52 mg | 14% |
| 1810 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.52 mg | 14% |
| 1811 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.52 mg | 14% |
| 1812 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 2.52 mg | 14% |
| 1813 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.51 mg | 14% |
| 1814 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.51 mg | 14% |
| 1815 | Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, raw | Beef Products | 2.51 mg | 14% |
| 1816 | POPEYES, biscuit | Fast Foods | 2.51 mg | 14% |
| 1817 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 2.51 mg | 14% |
| 1818 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.51 mg | 14% |
| 1819 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.51 mg | 14% |
| 1820 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.51 mg | 14% |
| 1821 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.51 mg | 14% |
| 1822 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 2.51 mg | 14% |
| 1823 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.51 mg | 14% |
| 1824 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 2.51 mg | 14% |
| 1825 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.51 mg | 14% |
| 1826 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.51 mg | 14% |
| 1827 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 2.50 mg | 14% |
| 1828 | Taco shells, baked, without added salt | Baked Products | 2.50 mg | 14% |
| 1829 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 2.50 mg | 14% |
| 1830 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled | Beef Products | 2.50 mg | 14% |
| 1831 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 2.50 mg | 14% |
| 1832 | Goose, domesticated, meat and skin, raw | Poultry Products | 2.50 mg | 14% |
| 1833 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 2.50 mg | 14% |
| 1834 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.50 mg | 14% |
| 1835 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 2.50 mg | 14% |
| 1836 | Barley, pearled, raw | Cereal Grains and Pasta | 2.50 mg | 14% |
| 1837 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen | Fast Foods | 2.50 mg | 14% |
| 1838 | BURGER KING, Cheeseburger | Fast Foods | 2.50 mg | 14% |
| 1839 | Cabbage, kimchi | Vegetables and Vegetable Products | 2.50 mg | 14% |
| 1840 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.50 mg | 14% |
| 1841 | DOMINO'S 14" Sausage Pizza, Ultimate Deep Dish Crust | Fast Foods | 2.50 mg | 14% |
| 1842 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.50 mg | 14% |
| 1843 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.50 mg | 14% |
| 1844 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.50 mg | 14% |
| 1845 | Crustaceans, crab, queen, raw | Finfish and Shellfish Products | 2.50 mg | 14% |
| 1846 | Snacks, granola bars, hard, almond | Snacks | 2.50 mg | 14% |
| 1847 | Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES | Sweets | 2.50 mg | 14% |
| 1848 | Bread, multi-grain (includes whole-grain) | Baked Products | 2.50 mg | 14% |
| 1849 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.50 mg | 14% |
| 1850 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.50 mg | 14% |
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