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 2151–2200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.32 mg | 18% | USDA_SR |
| 2152 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.32 mg | 18% | USDA_SR |
| 2153 | Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.32 mg | 18% | USDA_SR |
| 2154 | Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.32 mg | 18% | USDA_SR |
| 2155 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.32 mg | 18% | USDA_SR |
| 2156 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 3.32 mg | 18% | USDA_SR |
| 2157 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 3.32 mg | 18% | USDA_SR |
| 2158 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 3.32 mg | 18% | USDA_SR |
| 2159 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 3.32 mg | 18% | USDA_SR |
| 2160 | Rice, spanish rice mix, unprepared | Mixed Dishes | 3.32 mg | 18% | CNF |
| 2161 | Beef, hip, inside (top) round steak, boneless, lean, cooked, braised | Beef Products | 3.32 mg | 18% | CNF |
| 2162 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 3.32 mg | 18% | CNF |
| 2163 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 3.32 mg | 18% | CNF |
| 2164 | Ostrich, top loin, cooked | Poultry Products | 3.31 mg | 18% | USDA_SR |
| 2165 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.31 mg | 18% | USDA_SR |
| 2166 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.31 mg | 18% | USDA_SR |
| 2167 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 3.31 mg | 18% | USDA_SR |
| 2168 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 3.31 mg | 18% | USDA_SR |
| 2169 | Bread, made with milk, commercial, toasted | Baked Products | 3.31 mg | 18% | CNF |
| 2170 | Ostrich, top loin, cooked | Poultry Products | 3.31 mg | 18% | CNF |
| 2171 | Cake, date square (matrimonial cake), homemade | Baked Products | 3.31 mg | 18% | CNF |
| 2172 | Bread, white with raisins, commercial, toasted | Baked Products | 3.31 mg | 18% | CNF |
| 2173 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 3.31 mg | 18% | CNF |
| 2174 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 3.31 mg | 18% | CNF |
| 2175 | Flour, barley | Cereal Grains and Pasta | 3.30 mg | 18% | USDA_FF |
| 2176 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 3.30 mg | 18% | USDA_SR |
| 2177 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 3.30 mg | 18% | USDA_SR |
| 2178 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 3.30 mg | 18% | USDA_SR |
| 2179 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 3.30 mg | 18% | USDA_SR |
| 2180 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.30 mg | 18% | USDA_SR |
| 2181 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 3.30 mg | 18% | USDA_SR |
| 2182 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 3.30 mg | 18% | USDA_SR |
| 2183 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% | USDA_SR |
| 2184 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 3.30 mg | 18% | USDA_SR |
| 2185 | Pasta, dry, enriched | Cereal Grains and Pasta | 3.30 mg | 18% | USDA_SR |
| 2186 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 3.30 mg | 18% | USDA_SR |
| 2187 | Ascidians (tunughnak) (Alaska Native) | American Indian/Alaska Native Foods | 3.30 mg | 18% | USDA_SR |
| 2188 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 3.30 mg | 18% | CNF |
| 2189 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 3.30 mg | 18% | CNF |
| 2190 | Ascidians, native (tunughnak) | Finfish and Shellfish Products | 3.30 mg | 18% | CNF |
| 2191 | Game meat, native, caribou (reindeer), tongue, cooked | Lamb, Veal and Game | 3.30 mg | 18% | CNF |
| 2192 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% | CNF |
| 2193 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 3.30 mg | 18% | CNF |
| 2194 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.30 mg | 18% | CNF |
| 2195 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 3.30 mg | 18% | CNF |
| 2196 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.30 mg | 18% | CNF |
| 2197 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 3.30 mg | 18% | CNF |
| 2198 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 3.30 mg | 18% | CNF |
| 2199 | Borage, raw | Vegetables and Vegetable Products | 3.30 mg | 18% | CNF |
| 2200 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 3.30 mg | 18% | CNF |
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