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 2051–2100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Game meat, bison, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 3.42 mg | 19% | USDA_SR |
| 2052 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.42 mg | 19% | USDA_SR |
| 2053 | Falafel, home-prepared | Legumes and Legume Products | 3.42 mg | 19% | USDA_SR |
| 2054 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.42 mg | 19% | USDA_SR |
| 2055 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 3.42 mg | 19% | USDA_SR |
| 2056 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 3.42 mg | 19% | CNF |
| 2057 | Breakfast tart, low fat | Baked Products | 3.42 mg | 19% | CNF |
| 2058 | Game meat, bison, roasted | Lamb, Veal and Game | 3.42 mg | 19% | CNF |
| 2059 | Falafel, homemade | Legumes and Legume Products | 3.42 mg | 19% | CNF |
| 2060 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.41 mg | 19% | USDA_SR |
| 2061 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.41 mg | 19% | USDA_SR |
| 2062 | Bread, white, commercial, with added fibre | Baked Products | 3.41 mg | 19% | CNF |
| 2063 | Cereal, ready to eat, Vanilla Almond Granola, Nature's Path | Breakfast cereals | 3.41 mg | 19% | CNF |
| 2064 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 3.41 mg | 19% | CNF |
| 2065 | Soup, NISSIN, CUP NOODLES, ramen noodle, chicken flavour, dry | Soups, Sauces and Gravies | 3.41 mg | 19% | CNF |
| 2066 | Game meat, deer, raw | Lamb, Veal, and Game Products | 3.40 mg | 19% | USDA_SR |
| 2067 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% | USDA_SR |
| 2068 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 3.40 mg | 19% | USDA_SR |
| 2069 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 3.40 mg | 19% | USDA_SR |
| 2070 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 3.40 mg | 19% | USDA_SR |
| 2071 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 3.40 mg | 19% | USDA_SR |
| 2072 | Fish, herring eggs on giant kelp, Pacific (Alaska Native) | American Indian/Alaska Native Foods | 3.40 mg | 19% | USDA_SR |
| 2073 | Snacks, beef sticks, smoked | Snacks | 3.40 mg | 19% | USDA_SR |
| 2074 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 3.40 mg | 19% | USDA_SR |
| 2075 | Fish, herring eggs on giant kelp, native, Pacific | Finfish and Shellfish Products | 3.40 mg | 19% | CNF |
| 2076 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 3.40 mg | 19% | CNF |
| 2077 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.40 mg | 19% | CNF |
| 2078 | Meat sticks, beef, non-refrigerated, smoked | Sausages and Luncheon meats | 3.40 mg | 19% | CNF |
| 2079 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.40 mg | 19% | CNF |
| 2080 | Game meat, deer (venison), raw | Lamb, Veal and Game | 3.40 mg | 19% | CNF |
| 2081 | Beans, french, mature seeds, raw | Legumes and Legume Products | 3.40 mg | 19% | CNF |
| 2082 | Beef, tongue, potted or deviled | Beef Products | 3.40 mg | 19% | CNF |
| 2083 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 3.40 mg | 19% | CNF |
| 2084 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 3.39 mg | 19% | USDA_SR |
| 2085 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 3.39 mg | 19% | USDA_SR |
| 2086 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 3.39 mg | 19% | USDA_SR |
| 2087 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.39 mg | 19% | USDA_SR |
| 2088 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 3.39 mg | 19% | USDA_SR |
| 2089 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% | USDA_SR |
| 2090 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 3.39 mg | 19% | CNF |
| 2091 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.39 mg | 19% | CNF |
| 2092 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.39 mg | 19% | CNF |
| 2093 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 3.39 mg | 19% | CNF |
| 2094 | Turkey, all classes, giblets, simmered | Poultry Products | 3.39 mg | 19% | CNF |
| 2095 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.38 mg | 19% | USDA_SR |
| 2096 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 3.38 mg | 19% | USDA_SR |
| 2097 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.38 mg | 19% | USDA_SR |
| 2098 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.38 mg | 19% | USDA_SR |
| 2099 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.38 mg | 19% | CNF |
| 2100 | Cereal, ready to eat, Flax Plus Red Berry Crunch, Nature's Path | Breakfast cereals | 3.38 mg | 19% | CNF |
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