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 2201–2250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned | Beef Products | 3.29 mg | 18% | USDA_SR |
| 2202 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 3.29 mg | 18% | USDA_SR |
| 2203 | Lamb, New Zealand, imported, heart, raw | Lamb, Veal, and Game Products | 3.29 mg | 18% | USDA_SR |
| 2204 | Gravy, turkey, dry | Soups, Sauces, and Gravies | 3.29 mg | 18% | USDA_SR |
| 2205 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.29 mg | 18% | USDA_SR |
| 2206 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.29 mg | 18% | USDA_SR |
| 2207 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 3.29 mg | 18% | CNF |
| 2208 | English muffin, multigrain (also granola), toasted | Baked Products | 3.29 mg | 18% | CNF |
| 2209 | Gravy, turkey, dehydrated | Soups, Sauces and Gravies | 3.29 mg | 18% | CNF |
| 2210 | Rolls, hard (includes kaiser) | Baked Products | 3.28 mg | 18% | USDA_SR |
| 2211 | Nuts, almonds, blanched | Nut and Seed Products | 3.28 mg | 18% | USDA_SR |
| 2212 | Moose, meat, raw (Alaska Native) | American Indian/Alaska Native Foods | 3.28 mg | 18% | USDA_SR |
| 2213 | Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 3.28 mg | 18% | CNF |
| 2214 | Roll (kaiser), hard | Baked Products | 3.28 mg | 18% | CNF |
| 2215 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.28 mg | 18% | CNF |
| 2216 | Beverages, chocolate powder, no sugar added | Beverages | 3.27 mg | 18% | USDA_SR |
| 2217 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.27 mg | 18% | USDA_SR |
| 2218 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.27 mg | 18% | USDA_SR |
| 2219 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.27 mg | 18% | USDA_SR |
| 2220 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.27 mg | 18% | USDA_SR |
| 2221 | Chicken, meatless | Legumes and Legume Products | 3.27 mg | 18% | USDA_SR |
| 2222 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.27 mg | 18% | USDA_SR |
| 2223 | DENNY'S, top sirloin steak | Restaurant Foods | 3.27 mg | 18% | USDA_SR |
| 2224 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 3.27 mg | 18% | CNF |
| 2225 | Meatless, chicken | Legumes and Legume Products | 3.27 mg | 18% | CNF |
| 2226 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 3.26 mg | 18% | USDA_SR |
| 2227 | Duck, young duckling, domesticated, White Pekin, breast, meat and skin, boneless, cooked, roasted | Poultry Products | 3.26 mg | 18% | USDA_SR |
| 2228 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.26 mg | 18% | USDA_SR |
| 2229 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.26 mg | 18% | USDA_SR |
| 2230 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.26 mg | 18% | USDA_SR |
| 2231 | Duck, young duckling, domestic, White Pekin, breast, meat and skin, boneless, roasted | Poultry Products | 3.26 mg | 18% | CNF |
| 2232 | Currant, zante, dried | Fruits and fruit juices | 3.26 mg | 18% | CNF |
| 2233 | Leavening agents, yeast, baker's, compressed | Baked Products | 3.25 mg | 18% | USDA_SR |
| 2234 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 3.25 mg | 18% | USDA_SR |
| 2235 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.25 mg | 18% | USDA_SR |
| 2236 | Bread, stuffing, cornbread, dry mix | Baked Products | 3.25 mg | 18% | USDA_SR |
| 2237 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 3.25 mg | 18% | USDA_SR |
| 2238 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.25 mg | 18% | USDA_SR |
| 2239 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.25 mg | 18% | USDA_SR |
| 2240 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.25 mg | 18% | USDA_SR |
| 2241 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.25 mg | 18% | USDA_SR |
| 2242 | Cereal, ready to eat, Peanut Butter Granola, Nature's Path | Breakfast cereals | 3.25 mg | 18% | CNF |
| 2243 | Indian, bread, naan | Baked Products | 3.25 mg | 18% | CNF |
| 2244 | Leavening agent, yeast, baker's, compressed | Baked Products | 3.25 mg | 18% | CNF |
| 2245 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 3.25 mg | 18% | CNF |
| 2246 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 3.25 mg | 18% | CNF |
| 2247 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 3.24 mg | 18% | USDA_SR |
| 2248 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% | USDA_SR |
| 2249 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2250 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.24 mg | 18% | USDA_SR |
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