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 2001–2050 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 2.39 mg | 13% |
| 2002 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.39 mg | 13% |
| 2003 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 2.39 mg | 13% |
| 2004 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.39 mg | 13% |
| 2005 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.39 mg | 13% |
| 2006 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 2.39 mg | 13% |
| 2007 | PIZZA HUT 14" Sausage Pizza, Pan Crust | Fast Foods | 2.39 mg | 13% |
| 2008 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.39 mg | 13% |
| 2009 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 2.38 mg | 13% |
| 2010 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 2.38 mg | 13% |
| 2011 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 2.38 mg | 13% |
| 2012 | PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust | Fast Foods | 2.38 mg | 13% |
| 2013 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.38 mg | 13% |
| 2014 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 2.38 mg | 13% |
| 2015 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.38 mg | 13% |
| 2016 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 2.38 mg | 13% |
| 2017 | Beef, ground, 95% lean meat / 5% fat, raw | Beef Products | 2.38 mg | 13% |
| 2018 | Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw | Beef Products | 2.38 mg | 13% |
| 2019 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 2.38 mg | 13% |
| 2020 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.38 mg | 13% |
| 2021 | Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | Baked Products | 2.38 mg | 13% |
| 2022 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 2.38 mg | 13% |
| 2023 | Veal, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 2.38 mg | 13% |
| 2024 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.38 mg | 13% |
| 2025 | Beef, New Zealand, imported, cube roll, separable lean only, cooked, fast roasted | Beef Products | 2.38 mg | 13% |
| 2026 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 2.38 mg | 13% |
| 2027 | Cookies, vanilla wafers, lower fat | Baked Products | 2.38 mg | 13% |
| 2028 | Fast foods, biscuit, with egg and ham | Fast Foods | 2.37 mg | 13% |
| 2029 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled | Beef Products | 2.37 mg | 13% |
| 2030 | Game meat, rabbit, domesticated, composite of cuts, cooked, stewed | Lamb, Veal, and Game Products | 2.37 mg | 13% |
| 2031 | Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, grilled | Lamb, Veal, and Game Products | 2.37 mg | 13% |
| 2032 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.37 mg | 13% |
| 2033 | TACO BELL, Bean Burrito | Fast Foods | 2.37 mg | 13% |
| 2034 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.37 mg | 13% |
| 2035 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.37 mg | 13% |
| 2036 | Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw | Beef Products | 2.37 mg | 13% |
| 2037 | Fast foods, burrito, with beans and cheese | Fast Foods | 2.37 mg | 13% |
| 2038 | DOMINO'S 14" Sausage Pizza, Classic Hand-Tossed Crust | Fast Foods | 2.36 mg | 13% |
| 2039 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.36 mg | 13% |
| 2040 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.36 mg | 13% |
| 2041 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.36 mg | 13% |
| 2042 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 2.36 mg | 13% |
| 2043 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 2.36 mg | 13% |
| 2044 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 2.36 mg | 13% |
| 2045 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 2.36 mg | 13% |
| 2046 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.36 mg | 13% |
| 2047 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.36 mg | 13% |
| 2048 | Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised | Beef Products | 2.36 mg | 13% |
| 2049 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 2.35 mg | 13% |
| 2050 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% |
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