Foods high in Iron (USDA SR Legacy)

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 7,481 foods

#	Food	Category	Per 100 g	% DV
2101	Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.33 mg	13%
2102	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.33 mg	13%
2103	Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braised	Poultry Products	2.33 mg	13%
2104	Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.33 mg	13%
2105	DOMINO'S 14" Pepperoni Pizza, Classic Hand-Tossed Crust	Fast Foods	2.33 mg	13%
2106	SUBWAY, meatball marinara sub on white bread (no toppings)	Fast Foods	2.32 mg	13%
2107	Fast foods, submarine sandwich, meatball marinara on white bread	Fast Foods	2.32 mg	13%
2108	DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust	Fast Foods	2.32 mg	13%
2109	Snacks, tortilla chips, unsalted, white corn	Snacks	2.32 mg	13%
2110	Amaranth leaves, raw	Vegetables and Vegetable Products	2.32 mg	13%
2111	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.32 mg	13%
2112	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%
2113	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.32 mg	13%
2114	Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw	Beef Products	2.32 mg	13%
2115	Archway Home Style Cookies, Raspberry Filled	Baked Products	2.32 mg	13%
2116	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	2.32 mg	13%
2117	Archway Home Style Cookies, Strawberry Filled	Baked Products	2.32 mg	13%
2118	Game meat, beefalo, composite of cuts, raw	Lamb, Veal, and Game Products	2.32 mg	13%
2119	Waffles, plain, prepared from recipe	Baked Products	2.31 mg	13%
2120	Beef, rib, shortribs, separable lean and fat, choice, cooked, braised	Beef Products	2.31 mg	13%
2121	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.31 mg	13%
2122	Squab, (pigeon), light meat without skin, raw	Poultry Products	2.31 mg	13%
2123	LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust	Fast Foods	2.31 mg	13%
2124	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.31 mg	13%
2125	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.31 mg	13%
2126	Quail, breast, meat only, raw	Poultry Products	2.31 mg	13%
2127	Lamb, variety meats and by-products, pancreas, raw	Lamb, Veal, and Game Products	2.30 mg	13%
2128	Ostrich, inside leg, raw	Poultry Products	2.30 mg	13%
2129	LITTLE CAESARS 14" Pepperoni Pizza, Large Deep Dish Crust	Fast Foods	2.30 mg	13%
2130	McDONALD'S, Egg McMUFFIN	Fast Foods	2.30 mg	13%
2131	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	2.30 mg	13%
2132	Chicken, broilers or fryers, neck, meat and skin, cooked simmered	Poultry Products	2.30 mg	13%
2133	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.30 mg	13%
2134	Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean only, raw	Beef Products	2.30 mg	13%
2135	Beef, New Zealand, imported, rump centre, separable lean only, raw	Beef Products	2.30 mg	13%
2136	Bread, reduced-calorie, oatmeal	Baked Products	2.30 mg	13%
2137	Cookies, oatmeal, with raisins	Baked Products	2.30 mg	13%
2138	Turkey, drumstick, smoked, cooked, with skin, bone removed	Poultry Products	2.30 mg	13%
2139	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%
2140	Beef, variety meats and by-products, brain, cooked, simmered	Beef Products	2.30 mg	13%
2141	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	2.30 mg	13%
2142	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.30 mg	13%
2143	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	2.30 mg	13%
2144	Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	Finfish and Shellfish Products	2.30 mg	13%
2145	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.30 mg	13%
2146	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.30 mg	13%
2147	Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.30 mg	13%
2148	DIGIORNO Pizza, pepperoni topping, cheese stuffed crust, frozen, baked	Fast Foods	2.30 mg	13%
2149	WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single	Fast Foods	2.30 mg	13%
2150	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.30 mg	13%

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Foods high in Iron (USDA SR Legacy)

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