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 1851–1900 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1851	Persimmons, native, raw	Fruits and Fruit Juices	2.50 mg	14%
1852	Bread, cheese	Baked Products	2.49 mg	14%
1853	Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.49 mg	14%
1854	Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.49 mg	14%
1855	Fast foods, biscuit, with egg and bacon	Fast Foods	2.49 mg	14%
1856	DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust	Fast Foods	2.49 mg	14%
1857	Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.49 mg	14%
1858	Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked	Beef Products	2.49 mg	14%
1859	Cookies, chocolate, made with rice cereal	Baked Products	2.49 mg	14%
1860	Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.49 mg	14%
1861	Chicken, gizzard, all classes, raw	Poultry Products	2.49 mg	14%
1862	Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.49 mg	14%
1863	Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.49 mg	14%
1864	Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.49 mg	14%
1865	Miso	Legumes and Legume Products	2.49 mg	14%
1866	Soup, clam chowder, new england, canned, condensed	Soups, Sauces, and Gravies	2.48 mg	14%
1867	Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.48 mg	14%
1868	Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	Beef Products	2.48 mg	14%
1869	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	2.48 mg	14%
1870	Fish, gefiltefish, commercial, sweet recipe	Finfish and Shellfish Products	2.48 mg	14%
1871	Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned	Beef Products	2.48 mg	14%
1872	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.48 mg	14%
1873	Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.48 mg	14%
1874	Biscuits, plain or buttermilk, refrigerated dough, higher fat	Baked Products	2.48 mg	14%
1875	Cookies, chocolate chip, prepared from recipe, made with butter	Baked Products	2.48 mg	14%
1876	Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust	Fast Foods	2.48 mg	14%
1877	Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust	Fast Foods	2.48 mg	14%
1878	Beef stew, canned entree	Meals, Entrees, and Side Dishes	2.48 mg	14%
1879	Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.48 mg	14%
1880	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.48 mg	14%
1881	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.48 mg	14%
1882	Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.48 mg	14%
1883	Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.48 mg	14%
1884	Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.48 mg	14%
1885	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.48 mg	14%
1886	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	2.48 mg	14%
1887	Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.47 mg	14%
1888	Bread, whole-wheat, commercially prepared	Baked Products	2.47 mg	14%
1889	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Baked Products	2.47 mg	14%
1890	PIZZA HUT 14" Cheese Pizza, Pan Crust	Fast Foods	2.47 mg	14%
1891	Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.47 mg	14%
1892	Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.47 mg	14%
1893	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.47 mg	14%
1894	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.47 mg	14%
1895	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	2.47 mg	14%
1896	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.47 mg	14%
1897	Nuts, pecans, oil roasted, with salt added	Nut and Seed Products	2.47 mg	14%
1898	Taquitos, frozen, chicken and cheese, oven-heated	Meals, Entrees, and Side Dishes	2.47 mg	14%
1899	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	2.47 mg	14%
1900	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.47 mg	14%

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Foods high in Iron (USDA SR Legacy)

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