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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 2.27 mg | 13% |
| 2202 | Beverages, tea, instant, unsweetened, powder | Beverages | 2.26 mg | 13% |
| 2203 | Archway Home Style Cookies, Date Filled Oatmeal | Baked Products | 2.26 mg | 13% |
| 2204 | Sausage, summer, pork and beef, sticks, with cheddar cheese | Sausages and Luncheon Meats | 2.26 mg | 13% |
| 2205 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 2.26 mg | 13% |
| 2206 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 2.26 mg | 13% |
| 2207 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.26 mg | 13% |
| 2208 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 2.26 mg | 13% |
| 2209 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.26 mg | 13% |
| 2210 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.26 mg | 13% |
| 2211 | Beef, short loin, top loin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 2.26 mg | 13% |
| 2212 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 2.26 mg | 13% |
| 2213 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.26 mg | 13% |
| 2214 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 2.26 mg | 13% |
| 2215 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.26 mg | 13% |
| 2216 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.26 mg | 13% |
| 2217 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 2.25 mg | 12% |
| 2218 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.25 mg | 12% |
| 2219 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 2.25 mg | 12% |
| 2220 | Bread, potato | Baked Products | 2.25 mg | 12% |
| 2221 | Taro leaves, raw | Vegetables and Vegetable Products | 2.25 mg | 12% |
| 2222 | Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled | Beef Products | 2.25 mg | 12% |
| 2223 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 2.25 mg | 12% |
| 2224 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 2.25 mg | 12% |
| 2225 | Cookies, brownies, commercially prepared | Baked Products | 2.25 mg | 12% |
| 2226 | Beef, New Zealand, imported, knuckle, cooked, fast fried | Beef Products | 2.25 mg | 12% |
| 2227 | Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw | Beef Products | 2.25 mg | 12% |
| 2228 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.24 mg | 12% |
| 2229 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.24 mg | 12% |
| 2230 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 2.24 mg | 12% |
| 2231 | Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | Beef Products | 2.24 mg | 12% |
| 2232 | Beef, ground, 90% lean meat / 10% fat, raw | Beef Products | 2.24 mg | 12% |
| 2233 | Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 2.24 mg | 12% |
| 2234 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 2.24 mg | 12% |
| 2235 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 2.24 mg | 12% |
| 2236 | Snacks, popcorn, cheese-flavor | Snacks | 2.24 mg | 12% |
| 2237 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.24 mg | 12% |
| 2238 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Beef Products | 2.24 mg | 12% |
| 2239 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.24 mg | 12% |
| 2240 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.24 mg | 12% |
| 2241 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.24 mg | 12% |
| 2242 | McDONALD'S, Double Cheeseburger | Fast Foods | 2.24 mg | 12% |
| 2243 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 2.24 mg | 12% |
| 2244 | Soup, beef broth, cubed, dry | Soups, Sauces, and Gravies | 2.23 mg | 12% |
| 2245 | Bagels, multigrain | Baked Products | 2.23 mg | 12% |
| 2246 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.23 mg | 12% |
| 2247 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.23 mg | 12% |
| 2248 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 2.23 mg | 12% |
| 2249 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.23 mg | 12% |
| 2250 | Cookies, peanut butter, prepared from recipe | Baked Products | 2.23 mg | 12% |
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