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 2151–2200 of 7,481 foods

#	Food	Category	Per 100 g	% DV
2151	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	2.30 mg	13%
2152	Turkey, all classes, leg, meat and skin, cooked, roasted	Poultry Products	2.30 mg	13%
2153	Fast foods, english muffin, with egg, cheese, and canadian bacon	Fast Foods	2.30 mg	13%
2154	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.30 mg	13%
2155	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%
2156	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%
2157	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.29 mg	13%
2158	Corn, white, steamed (Navajo)	American Indian/Alaska Native Foods	2.29 mg	13%
2159	Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.29 mg	13%
2160	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%
2161	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%
2162	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.29 mg	13%
2163	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.29 mg	13%
2164	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.29 mg	13%
2165	Beef, New Zealand, imported, rump centre, separable lean and fat, raw	Beef Products	2.29 mg	13%
2166	Cookies, raisin, soft-type	Baked Products	2.29 mg	13%
2167	Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised	Lamb, Veal, and Game Products	2.28 mg	13%
2168	Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.28 mg	13%
2169	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.28 mg	13%
2170	Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean and fat, raw	Beef Products	2.28 mg	13%
2171	Fish, mackerel, king, cooked, dry heat	Finfish and Shellfish Products	2.28 mg	13%
2172	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.28 mg	13%
2173	Snacks, popcorn, microwave, low fat	Snacks	2.28 mg	13%
2174	Beverages, malted drink mix, chocolate, powder	Beverages	2.28 mg	13%
2175	Popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%
2176	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.28 mg	13%
2177	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	2.28 mg	13%
2178	Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.28 mg	13%
2179	Fast foods, breakfast burrito, with egg, cheese, and sausage	Fast Foods	2.28 mg	13%
2180	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.28 mg	13%
2181	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.28 mg	13%
2182	McDONALD'S, Sausage Burrito	Fast Foods	2.28 mg	13%
2183	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.28 mg	13%
2184	Pizza, cheese topping, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%
2185	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.27 mg	13%
2186	Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.27 mg	13%
2187	Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.27 mg	13%
2188	Game meat, rabbit, domesticated, composite of cuts, cooked, roasted	Lamb, Veal, and Game Products	2.27 mg	13%
2189	Elk, free range, roast, eye of round, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	2.27 mg	13%
2190	Jellyfish, dried, salted	Finfish and Shellfish Products	2.27 mg	13%
2191	Edamame, frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%
2192	Snacks, potato sticks	Snacks	2.27 mg	13%
2193	Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.27 mg	13%
2194	Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked	Beef Products	2.27 mg	13%
2195	Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.27 mg	13%
2196	Muffins, blueberry, prepared from recipe, made with low fat (2%) milk	Baked Products	2.27 mg	13%
2197	Pillsbury, Crusty French Loaf, refrigerated dough	Baked Products	2.27 mg	13%
2198	Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	2.27 mg	13%
2199	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.27 mg	13%
2200	Beef, New Zealand, imported, inside, raw	Beef Products	2.27 mg	13%

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Foods high in Iron (USDA SR Legacy)

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