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 2101–2150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.37 mg | 19% | USDA_SR |
| 2102 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.37 mg | 19% | USDA_SR |
| 2103 | Bread, white, commercially prepared | Baked Products | 3.36 mg | 19% | USDA_FF |
| 2104 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 3.36 mg | 19% | USDA_SR |
| 2105 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 3.36 mg | 19% | USDA_SR |
| 2106 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 3.36 mg | 19% | USDA_SR |
| 2107 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.36 mg | 19% | USDA_SR |
| 2108 | Sorghum grain | Cereal Grains and Pasta | 3.36 mg | 19% | USDA_SR |
| 2109 | Beef, rib, shortribs, separable lean only, choice, cooked, braised | Beef Products | 3.36 mg | 19% | USDA_SR |
| 2110 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 3.36 mg | 19% | USDA_SR |
| 2111 | Beef, chuck, blade steak, with bone, lean, cooked, braised | Beef Products | 3.36 mg | 19% | CNF |
| 2112 | Beef, chuck, blade roast, boneless, lean, cooked, braised | Beef Products | 3.36 mg | 19% | CNF |
| 2113 | Grains, sorghum | Cereals, Grains and Pasta | 3.36 mg | 19% | CNF |
| 2114 | Wonton wrapper (egg roll wrapper) | Baked Products | 3.36 mg | 19% | CNF |
| 2115 | Veal, kidney, raw | Lamb, Veal and Game | 3.36 mg | 19% | CNF |
| 2116 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 3.36 mg | 19% | CNF |
| 2117 | Game meat, deer, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 3.35 mg | 19% | USDA_SR |
| 2118 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.35 mg | 19% | USDA_SR |
| 2119 | WENDY'S, Jr. Hamburger, without cheese | Fast Foods | 3.35 mg | 19% | USDA_SR |
| 2120 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 3.35 mg | 19% | USDA_SR |
| 2121 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 3.35 mg | 19% | USDA_SR |
| 2122 | Pork, fresh, variety meats and by-products, tongue, raw | Pork Products | 3.35 mg | 19% | USDA_SR |
| 2123 | Game meat, deer (venison), ground, cooked, pan-broiled | Lamb, Veal and Game | 3.35 mg | 19% | CNF |
| 2124 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 3.35 mg | 19% | CNF |
| 2125 | Game meat, native, rabbit, wild, raw | Lamb, Veal and Game | 3.35 mg | 19% | CNF |
| 2126 | Pork, tongue, raw | Pork Products | 3.35 mg | 19% | CNF |
| 2127 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 3.34 mg | 19% | USDA_SR |
| 2128 | Crackers, whole-wheat | Baked Products | 3.34 mg | 19% | USDA_SR |
| 2129 | Bread, egg, toasted | Baked Products | 3.34 mg | 19% | USDA_SR |
| 2130 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 3.34 mg | 19% | CNF |
| 2131 | Beef, composite cuts, steak/roast, lean and fat, cooked | Beef Products | 3.34 mg | 19% | CNF |
| 2132 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal and Game | 3.34 mg | 19% | CNF |
| 2133 | Cracker, whole-wheat | Baked Products | 3.34 mg | 19% | CNF |
| 2134 | Bread, multigrain, toasted | Baked Products | 3.34 mg | 19% | CNF |
| 2135 | Bread, egg, (challah), toasted | Baked Products | 3.34 mg | 19% | CNF |
| 2136 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.33 mg | 18% | USDA_SR |
| 2137 | Bread, white, commercially prepared, toasted | Baked Products | 3.33 mg | 18% | USDA_SR |
| 2138 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 3.33 mg | 18% | USDA_SR |
| 2139 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 3.33 mg | 18% | USDA_SR |
| 2140 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.33 mg | 18% | USDA_SR |
| 2141 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 3.33 mg | 18% | USDA_SR |
| 2142 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 3.33 mg | 18% | USDA_SR |
| 2143 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.33 mg | 18% | USDA_SR |
| 2144 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 3.33 mg | 18% | USDA_SR |
| 2145 | Beef, chuck, cross rib steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 3.33 mg | 18% | CNF |
| 2146 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised | Beef Products | 3.33 mg | 18% | CNF |
| 2147 | Lentils, boiled, salted | Legumes and Legume Products | 3.33 mg | 18% | CNF |
| 2148 | Lentils, boiled | Legumes and Legume Products | 3.33 mg | 18% | CNF |
| 2149 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.33 mg | 18% | CNF |
| 2150 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.32 mg | 18% | USDA_SR |
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