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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% |
| 2052 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% |
| 2053 | Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, raw | Beef Products | 2.35 mg | 13% |
| 2054 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked | Beef Products | 2.35 mg | 13% |
| 2055 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 2.35 mg | 13% |
| 2056 | Candies, milk chocolate | Sweets | 2.35 mg | 13% |
| 2057 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 2.35 mg | 13% |
| 2058 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.35 mg | 13% |
| 2059 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.35 mg | 13% |
| 2060 | Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 2.35 mg | 13% |
| 2061 | Beef, round, bottom round roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.35 mg | 13% |
| 2062 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 2.35 mg | 13% |
| 2063 | McDONALD'S, Cheeseburger | Fast Foods | 2.35 mg | 13% |
| 2064 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 2.35 mg | 13% |
| 2065 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.35 mg | 13% |
| 2066 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% |
| 2067 | Beef, round, bottom round , roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.35 mg | 13% |
| 2068 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.35 mg | 13% |
| 2069 | Beef, brisket, point half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.34 mg | 13% |
| 2070 | WENDY'S, CLASSIC SINGLE Hamburger, with cheese | Fast Foods | 2.34 mg | 13% |
| 2071 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% |
| 2072 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 2.34 mg | 13% |
| 2073 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% |
| 2074 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.34 mg | 13% |
| 2075 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% |
| 2076 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.34 mg | 13% |
| 2077 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 2.34 mg | 13% |
| 2078 | LITTLE CAESARS 14" Original Round Pepperoni Pizza, Regular Crust | Fast Foods | 2.34 mg | 13% |
| 2079 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.34 mg | 13% |
| 2080 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.34 mg | 13% |
| 2081 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.34 mg | 13% |
| 2082 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.34 mg | 13% |
| 2083 | Pillsbury Grands, Buttermilk Biscuits, refrigerated dough | Baked Products | 2.34 mg | 13% |
| 2084 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.34 mg | 13% |
| 2085 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.34 mg | 13% |
| 2086 | DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust | Fast Foods | 2.34 mg | 13% |
| 2087 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.34 mg | 13% |
| 2088 | Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 2.34 mg | 13% |
| 2089 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 2.34 mg | 13% |
| 2090 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% |
| 2091 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% |
| 2092 | Beef, ground, 93% lean meat / 7% fat, raw | Beef Products | 2.33 mg | 13% |
| 2093 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.33 mg | 13% |
| 2094 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.33 mg | 13% |
| 2095 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 2.33 mg | 13% |
| 2096 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 2.33 mg | 13% |
| 2097 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.33 mg | 13% |
| 2098 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 2.33 mg | 13% |
| 2099 | BURGER KING, Double Cheeseburger | Fast Foods | 2.33 mg | 13% |
| 2100 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.33 mg | 13% |
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