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 1851–1900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | Turkey, all classes, gizzard, cooked, simmered | Poultry Products | 3.68 mg | 20% | USDA_SR |
| 1852 | Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.68 mg | 20% | USDA_SR |
| 1853 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.68 mg | 20% | USDA_SR |
| 1854 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.68 mg | 20% | USDA_SR |
| 1855 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.68 mg | 20% | USDA_SR |
| 1856 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.68 mg | 20% | CNF |
| 1857 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 3.68 mg | 20% | CNF |
| 1858 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.68 mg | 20% | CNF |
| 1859 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.68 mg | 20% | CNF |
| 1860 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.68 mg | 20% | CNF |
| 1861 | Turkey, all classes, gizzard, simmered | Poultry Products | 3.68 mg | 20% | CNF |
| 1862 | Cookies, gluten-free, chocolate wafer | Baked Products | 3.67 mg | 20% | USDA_SR |
| 1863 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 3.67 mg | 20% | USDA_SR |
| 1864 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 3.67 mg | 20% | USDA_SR |
| 1865 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 3.67 mg | 20% | CNF |
| 1866 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 3.66 mg | 20% | USDA_SR |
| 1867 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 3.66 mg | 20% | USDA_SR |
| 1868 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 3.66 mg | 20% | CNF |
| 1869 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 3.65 mg | 20% | USDA_SR |
| 1870 | Crackers, standard snack-type, with whole wheat | Baked Products | 3.65 mg | 20% | USDA_SR |
| 1871 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.65 mg | 20% | USDA_SR |
| 1872 | Cracker, standard snack-type, with whole-wheat | Baked Products | 3.65 mg | 20% | CNF |
| 1873 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 3.65 mg | 20% | CNF |
| 1874 | Beef, loin, bottom sirloin butt, tri-tip steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 3.64 mg | 20% | USDA_SR |
| 1875 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 3.64 mg | 20% | USDA_SR |
| 1876 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.64 mg | 20% | USDA_SR |
| 1877 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 3.64 mg | 20% | USDA_SR |
| 1878 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% | USDA_SR |
| 1879 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 3.64 mg | 20% | CNF |
| 1880 | Agave, dried | Vegetables and Vegetable Products | 3.64 mg | 20% | CNF |
| 1881 | Bread, rye | Baked Products | 3.64 mg | 20% | CNF |
| 1882 | Borage, boiled, drained | Vegetables and Vegetable Products | 3.64 mg | 20% | CNF |
| 1883 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 3.64 mg | 20% | CNF |
| 1884 | Game meat, elk, cooked, roasted | Lamb, Veal, and Game Products | 3.63 mg | 20% | USDA_SR |
| 1885 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.63 mg | 20% | USDA_SR |
| 1886 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% | USDA_SR |
| 1887 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% | USDA_SR |
| 1888 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 3.63 mg | 20% | USDA_SR |
| 1889 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 3.63 mg | 20% | USDA_SR |
| 1890 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 3.63 mg | 20% | USDA_SR |
| 1891 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% | CNF |
| 1892 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.63 mg | 20% | CNF |
| 1893 | Bread, white, commercial | Baked Products | 3.63 mg | 20% | CNF |
| 1894 | Bread, white, commercial, reduced sodium | Baked Products | 3.63 mg | 20% | CNF |
| 1895 | Game meat, elk, roasted | Lamb, Veal and Game | 3.63 mg | 20% | CNF |
| 1896 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.62 mg | 20% | USDA_SR |
| 1897 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 3.61 mg | 20% | USDA_SR |
| 1898 | Bread, rice bran | Baked Products | 3.61 mg | 20% | USDA_SR |
| 1899 | Veal, variety meats and by-products, lungs, cooked, braised | Lamb, Veal, and Game Products | 3.61 mg | 20% | USDA_SR |
| 1900 | Burrito, bean and cheese, microwaved | Mixed Dishes | 3.61 mg | 20% | CNF |
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