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 1901–1950 of 7,481 foods

#	Food	Category	Per 100 g	% DV
1901	Nuts, beechnuts, dried	Nut and Seed Products	2.46 mg	14%
1902	Bulgur, dry	Cereal Grains and Pasta	2.46 mg	14%
1903	Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.46 mg	14%
1904	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.46 mg	14%
1905	Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.46 mg	14%
1906	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.46 mg	14%
1907	Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.46 mg	14%
1908	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.46 mg	14%
1909	Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, grilled	Lamb, Veal, and Game Products	2.46 mg	14%
1910	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	2.46 mg	14%
1911	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	2.46 mg	14%
1912	Crackers, rye, sandwich-type with cheese filling	Baked Products	2.45 mg	14%
1913	Muffins, English, whole-wheat	Baked Products	2.45 mg	14%
1914	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.45 mg	14%
1915	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%
1916	Fast Food, Pizza Chain, 14" pizza, sausage topping, thick crust	Fast Foods	2.45 mg	14%
1917	PIZZA HUT 14" Sausage Pizza, Hand-Tossed Crust	Fast Foods	2.45 mg	14%
1918	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.45 mg	14%
1919	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.45 mg	14%
1920	Archway Home Style Cookies, Oatmeal	Baked Products	2.45 mg	14%
1921	Snacks, granola bars, soft, uncoated, raisin	Snacks	2.44 mg	14%
1922	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%
1923	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	2.44 mg	14%
1924	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	2.44 mg	14%
1925	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	2.44 mg	14%
1926	Beef, ground, 97% lean meat / 3% fat, raw	Beef Products	2.44 mg	14%
1927	Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.44 mg	14%
1928	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	2.44 mg	14%
1929	Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.44 mg	14%
1930	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.44 mg	14%
1931	Soup, chicken noodle, dry, mix	Soups, Sauces, and Gravies	2.44 mg	14%
1932	Nuts, coconut meat, raw	Nut and Seed Products	2.43 mg	14%
1933	Nuts, brazilnuts, dried, unblanched	Nut and Seed Products	2.43 mg	14%
1934	Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.43 mg	14%
1935	Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.43 mg	14%
1936	Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.43 mg	14%
1937	Beef, ground, 75% lean meat / 25% fat, loaf, cooked, baked	Beef Products	2.43 mg	14%
1938	Pizza, pepperoni topping, regular crust, frozen, cooked	Fast Foods	2.43 mg	14%
1939	Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.43 mg	14%
1940	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.43 mg	14%
1941	Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.43 mg	14%
1942	Crackers, crispbread, rye	Baked Products	2.43 mg	14%
1943	Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.43 mg	14%
1944	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.43 mg	14%
1945	Cake, coffeecake, fruit	Baked Products	2.43 mg	14%
1946	Cookies, shortbread, commercially prepared, pecan	Baked Products	2.43 mg	14%
1947	Doughnuts, french crullers, glazed	Baked Products	2.42 mg	13%
1948	Rolls, dinner, whole-wheat	Baked Products	2.42 mg	13%
1949	Chicken, broilers or fryers, neck, meat and skin, cooked, fried, flour	Poultry Products	2.42 mg	13%
1950	Rolls, hamburger or hot dog, whole wheat	Baked Products	2.42 mg	13%

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Foods high in Iron (USDA SR Legacy)

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