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 2251–2300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2252 | Potatoes, raw, skin | Vegetables and Vegetable Products | 3.24 mg | 18% | USDA_SR |
| 2253 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2254 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2255 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2256 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2257 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 3.24 mg | 18% | USDA_SR |
| 2258 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 3.24 mg | 18% | CNF |
| 2259 | Potato, skin, raw | Vegetables and Vegetable Products | 3.24 mg | 18% | CNF |
| 2260 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2261 | Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2262 | Beef, New Zealand, imported, flat, separable lean only, cooked, braised | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2263 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2264 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2265 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2266 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.23 mg | 18% | USDA_SR |
| 2267 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 3.23 mg | 18% | CNF |
| 2268 | Flour, almond | Nut and Seed Products | 3.23 mg | 18% | USDA_FF |
| 2269 | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.22 mg | 18% | USDA_SR |
| 2270 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.22 mg | 18% | USDA_SR |
| 2271 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 3.22 mg | 18% | USDA_SR |
| 2272 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.22 mg | 18% | USDA_SR |
| 2273 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.22 mg | 18% | USDA_SR |
| 2274 | Bread, sprouted wheat, commercial | Baked Products | 3.22 mg | 18% | CNF |
| 2275 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 3.22 mg | 18% | CNF |
| 2276 | Game meat, moose, raw | Lamb, Veal, and Game Products | 3.21 mg | 18% | USDA_SR |
| 2277 | Phyllo dough | Baked Products | 3.21 mg | 18% | USDA_SR |
| 2278 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.21 mg | 18% | USDA_SR |
| 2279 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.21 mg | 18% | USDA_SR |
| 2280 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.21 mg | 18% | USDA_SR |
| 2281 | Wheat, soft red winter | Cereal Grains and Pasta | 3.21 mg | 18% | USDA_SR |
| 2282 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% | USDA_SR |
| 2283 | Fast foods, sandwiches and burgers, hamburger, large, triple patty, with condiments | Fast Foods | 3.21 mg | 18% | CNF |
| 2284 | Fast foods, entree, oysters, battered or breaded, fried | Fast Foods | 3.21 mg | 18% | CNF |
| 2285 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 3.21 mg | 18% | CNF |
| 2286 | Phyllo dough | Baked Products | 3.21 mg | 18% | CNF |
| 2287 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 3.21 mg | 18% | CNF |
| 2288 | Game meat, rabbit, wild, raw | Lamb, Veal, and Game Products | 3.20 mg | 18% | USDA_SR |
| 2289 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2290 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2291 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2292 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 3.20 mg | 18% | USDA_SR |
| 2293 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2294 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% | USDA_SR |
| 2295 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2296 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2297 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 3.20 mg | 18% | USDA_SR |
| 2298 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.20 mg | 18% | USDA_SR |
| 2299 | Beef, chuck, short ribs, boneless, lean, 0mm trim, braised | Beef Products | 3.20 mg | 18% | CNF |
| 2300 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 mg | 18% | CNF |
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