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 1951–2000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Spinach, boiled, drained | Vegetables and Vegetable Products | 3.57 mg | 20% | CNF |
| 1952 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 3.56 mg | 20% | USDA_SR |
| 1953 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.56 mg | 20% | USDA_SR |
| 1954 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 3.56 mg | 20% | USDA_SR |
| 1955 | Crackers, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% | USDA_SR |
| 1956 | Cracker, whole-wheat, reduced fat | Baked Products | 3.56 mg | 20% | CNF |
| 1957 | Beef, rib, rib eye steak, boneless, lean, cooked, broiled | Beef Products | 3.56 mg | 20% | CNF |
| 1958 | Rolls, dinner, wheat | Baked Products | 3.55 mg | 20% | USDA_SR |
| 1959 | Soybeans, green, raw | Vegetables and Vegetable Products | 3.55 mg | 20% | USDA_SR |
| 1960 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 3.55 mg | 20% | USDA_SR |
| 1961 | Bread, sprouted wheat, commercial, toasted | Baked Products | 3.55 mg | 20% | CNF |
| 1962 | Agave, cooked | Vegetables and Vegetable Products | 3.55 mg | 20% | CNF |
| 1963 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 3.55 mg | 20% | CNF |
| 1964 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 3.55 mg | 20% | CNF |
| 1965 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 3.55 mg | 20% | CNF |
| 1966 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 3.55 mg | 20% | CNF |
| 1967 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 3.55 mg | 20% | CNF |
| 1968 | Squab, (pigeon), meat and skin, raw | Poultry Products | 3.54 mg | 20% | USDA_SR |
| 1969 | Ostrich, round, raw | Poultry Products | 3.54 mg | 20% | USDA_SR |
| 1970 | Ostrich, round, raw | Poultry Products | 3.54 mg | 20% | CNF |
| 1971 | Squab (pigeon), meat and skin, raw | Poultry Products | 3.54 mg | 20% | CNF |
| 1972 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.53 mg | 20% | USDA_FF |
| 1973 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.53 mg | 20% | USDA_FF |
| 1974 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 3.53 mg | 20% | USDA_SR |
| 1975 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.53 mg | 20% | USDA_SR |
| 1976 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.53 mg | 20% | USDA_SR |
| 1977 | Nuts, pilinuts, dried | Nut and Seed Products | 3.53 mg | 20% | USDA_SR |
| 1978 | Seeds, lotus seeds, dried | Nut and Seed Products | 3.53 mg | 20% | USDA_SR |
| 1979 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 3.53 mg | 20% | USDA_SR |
| 1980 | Frozen novelties, ice type, pineapple-coconut | Sweets | 3.53 mg | 20% | USDA_SR |
| 1981 | Fast foods, corn dog, wiener/sausage with cornflour coating | Fast Foods | 3.53 mg | 20% | CNF |
| 1982 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 3.53 mg | 20% | CNF |
| 1983 | Seeds, lotus seeds, dried | Nuts and Seeds | 3.53 mg | 20% | CNF |
| 1984 | Rolls, dinner, egg | Baked Products | 3.52 mg | 20% | USDA_SR |
| 1985 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.52 mg | 20% | USDA_SR |
| 1986 | Game meat, bison, top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 3.52 mg | 20% | USDA_SR |
| 1987 | Wheat, durum | Cereal Grains and Pasta | 3.52 mg | 20% | USDA_SR |
| 1988 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 3.52 mg | 20% | USDA_SR |
| 1989 | Cereal, ready to eat, Hemp Plus Granola, Nature's Path | Breakfast cereals | 3.52 mg | 20% | CNF |
| 1990 | Game meat, bison, top round, lean, steak, cooked, broiled | Lamb, Veal and Game | 3.52 mg | 20% | CNF |
| 1991 | Grains, wheat, durum | Cereals, Grains and Pasta | 3.52 mg | 20% | CNF |
| 1992 | Roll, dinner, egg | Baked Products | 3.52 mg | 20% | CNF |
| 1993 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 3.52 mg | 20% | CNF |
| 1994 | Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 3.51 mg | 19% | CNF |
| 1995 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 3.50 mg | 19% | USDA_SR |
| 1996 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 3.50 mg | 19% | USDA_SR |
| 1997 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 3.50 mg | 19% | USDA_SR |
| 1998 | Mollusks, snail, raw | Finfish and Shellfish Products | 3.50 mg | 19% | USDA_SR |
| 1999 | Beef, composite cuts, stewing beef, 0mm (0") trim, cooked | Beef Products | 3.50 mg | 19% | CNF |
| 2000 | Mollusks, snail, raw | Finfish and Shellfish Products | 3.50 mg | 19% | CNF |
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