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 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.97 mg | 11% |
| 1852 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 1853 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 1854 | Danish pastry, cinnamon | Baked Products | 1.96 mg | 11% |
| 1855 | Snacks, rice cakes, brown rice, multigrain | Snacks | 1.96 mg | 11% |
| 1856 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 1.96 mg | 11% |
| 1857 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 1.96 mg | 11% |
| 1858 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 1.96 mg | 11% |
| 1859 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 1860 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 1861 | Beef, ground, extra lean, raw | Beef Products | 1.95 mg | 11% |
| 1862 | Beef, chuck, blade steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.95 mg | 11% |
| 1863 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 1.95 mg | 11% |
| 1864 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 1.95 mg | 11% |
| 1865 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 1.95 mg | 11% |
| 1866 | Fast foods, pizza, pepperoni, thin crust | Fast Foods | 1.95 mg | 11% |
| 1867 | Cake, white, regular, dry mix, unprepared | Baked Products | 1.95 mg | 11% |
| 1868 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 1869 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.94 mg | 11% |
| 1870 | Dessert, egg custard, dry mix, unprepared | Sweets | 1.93 mg | 11% |
| 1871 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, raw | Beef Products | 1.93 mg | 11% |
| 1872 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.93 mg | 11% |
| 1873 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 1.93 mg | 11% |
| 1874 | Veal, grain-fed, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 1.93 mg | 11% |
| 1875 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% |
| 1876 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.92 mg | 11% |
| 1877 | Beef, brisket, lean, 0mm (0") trim, raw | Beef Products | 1.92 mg | 11% |
| 1878 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 1.92 mg | 11% |
| 1879 | Fast foods, breakfast, french toast sticks | Fast Foods | 1.92 mg | 11% |
| 1880 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 1.92 mg | 11% |
| 1881 | Deli-meat, corned beef, shaved | Sausages and Luncheon meats | 1.92 mg | 11% |
| 1882 | Fast foods, mexican, burrito with beans and beef | Fast Foods | 1.91 mg | 11% |
| 1883 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 1.91 mg | 11% |
| 1884 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 1.91 mg | 11% |
| 1885 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 1.90 mg | 11% |
| 1886 | Chicken, broiler, neck, meat and skin, raw | Poultry Products | 1.90 mg | 11% |
| 1887 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1888 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1889 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1890 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 1.90 mg | 11% |
| 1891 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 1.90 mg | 11% |
| 1892 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 1.90 mg | 11% |
| 1893 | Game meat, native, bear, raw | Lamb, Veal and Game | 1.90 mg | 11% |
| 1894 | Veal, grain-fed, cutlets (inside top round), braised | Lamb, Veal and Game | 1.90 mg | 11% |
| 1895 | Veal, grain-fed, cutlets (inside rop round), pan-fried | Lamb, Veal and Game | 1.90 mg | 11% |
| 1896 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 1.90 mg | 11% |
| 1897 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 1.90 mg | 11% |
| 1898 | Fast foods, breakfast, biscuit with egg and sausage | Fast Foods | 1.90 mg | 11% |
| 1899 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% |
| 1900 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
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