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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.42 mg | 13% |
| 1952 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.42 mg | 13% |
| 1953 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.42 mg | 13% |
| 1954 | Beef, cured, dried | Sausages and Luncheon Meats | 2.42 mg | 13% |
| 1955 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.42 mg | 13% |
| 1956 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.42 mg | 13% |
| 1957 | Beef, ground, patties, frozen, cooked, broiled | Beef Products | 2.42 mg | 13% |
| 1958 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.42 mg | 13% |
| 1959 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.42 mg | 13% |
| 1960 | Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiled | Beef Products | 2.41 mg | 13% |
| 1961 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.41 mg | 13% |
| 1962 | Beef, New Zealand, imported, flank, separable lean only, cooked, braised | Beef Products | 2.41 mg | 13% |
| 1963 | Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 9, raw | Beef Products | 2.41 mg | 13% |
| 1964 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 2.41 mg | 13% |
| 1965 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.41 mg | 13% |
| 1966 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.41 mg | 13% |
| 1967 | McDONALD'S, QUARTER POUNDER | Fast Foods | 2.41 mg | 13% |
| 1968 | Fast Food, Pizza Chain, 14" pizza, sausage topping, regular crust | Fast Foods | 2.41 mg | 13% |
| 1969 | Chicken, wing, frozen, glazed, barbecue flavored | Poultry Products | 2.41 mg | 13% |
| 1970 | Fast foods, biscuit, with ham | Fast Foods | 2.41 mg | 13% |
| 1971 | Bacon, meatless | Legumes and Legume Products | 2.41 mg | 13% |
| 1972 | Dock, raw | Vegetables and Vegetable Products | 2.40 mg | 13% |
| 1973 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 2.40 mg | 13% |
| 1974 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.40 mg | 13% |
| 1975 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.40 mg | 13% |
| 1976 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.40 mg | 13% |
| 1977 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.40 mg | 13% |
| 1978 | Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.40 mg | 13% |
| 1979 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Turkey Pepperoni Pizza, frozen | Fast Foods | 2.40 mg | 13% |
| 1980 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen | Fast Foods | 2.40 mg | 13% |
| 1981 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.40 mg | 13% |
| 1982 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.40 mg | 13% |
| 1983 | Duck, domesticated, meat and skin, raw | Poultry Products | 2.40 mg | 13% |
| 1984 | Duck, domesticated, meat only, raw | Poultry Products | 2.40 mg | 13% |
| 1985 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.40 mg | 13% |
| 1986 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.40 mg | 13% |
| 1987 | Pork, fresh, variety meats and by-products, ears, frozen, raw | Pork Products | 2.40 mg | 13% |
| 1988 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 2.40 mg | 13% |
| 1989 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 2.40 mg | 13% |
| 1990 | Snacks, granola bars, hard, peanut butter | Snacks | 2.40 mg | 13% |
| 1991 | Snacks, potato chips, fat-free, made with olestra | Snacks | 2.40 mg | 13% |
| 1992 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 2.40 mg | 13% |
| 1993 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.40 mg | 13% |
| 1994 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 2.40 mg | 13% |
| 1995 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked | Beef Products | 2.40 mg | 13% |
| 1996 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.39 mg | 13% |
| 1997 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.39 mg | 13% |
| 1998 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.39 mg | 13% |
| 1999 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.39 mg | 13% |
| 2000 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.39 mg | 13% |
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