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 2251–2300 of 7,481 foods

#	Food	Category	Per 100 g	% DV
2251	Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.22 mg	12%
2252	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.22 mg	12%
2253	Cookies, butter, commercially prepared, enriched	Baked Products	2.22 mg	12%
2254	Cookies, oatmeal, dry mix	Baked Products	2.22 mg	12%
2255	Pie crust, standard-type, dry mix	Baked Products	2.22 mg	12%
2256	Interstate Brands Corp, Wonder Hamburger Rolls	Baked Products	2.22 mg	12%
2257	Arrowroot, raw	Vegetables and Vegetable Products	2.22 mg	12%
2258	Beef, variety meats and by-products, brain, cooked, pan-fried	Beef Products	2.22 mg	12%
2259	Pumpkin leaves, raw	Vegetables and Vegetable Products	2.22 mg	12%
2260	Beef, variety meats and by-products, pancreas, raw	Beef Products	2.22 mg	12%
2261	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	2.22 mg	12%
2262	Beef, cured, pastrami	Sausages and Luncheon Meats	2.22 mg	12%
2263	Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.22 mg	12%
2264	TACO BELL, Soft Taco with steak	Fast Foods	2.22 mg	12%
2265	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.22 mg	12%
2266	School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.21 mg	12%
2267	Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.21 mg	12%
2268	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.21 mg	12%
2269	Lima beans, immature seeds, frozen, baby, unprepared	Vegetables and Vegetable Products	2.21 mg	12%
2270	Cookies, vanilla sandwich with creme filling	Baked Products	2.21 mg	12%
2271	French toast, frozen, ready-to-heat	Baked Products	2.21 mg	12%
2272	Beef, New Zealand, imported, ribs prepared, cooked, fast roasted	Beef Products	2.21 mg	12%
2273	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	2.21 mg	12%
2274	Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw	Beef Products	2.21 mg	12%
2275	Beef, New Zealand, imported, tenderloin, separable lean only, raw	Beef Products	2.21 mg	12%
2276	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	Snacks	2.21 mg	12%
2277	Salami, cooked, beef	Sausages and Luncheon Meats	2.20 mg	12%
2278	Honey roll sausage, beef	Sausages and Luncheon Meats	2.20 mg	12%
2279	Sausage, turkey, pork, and beef, low fat, smoked	Sausages and Luncheon Meats	2.20 mg	12%
2280	Beef, New Zealand, imported, cube roll, separable lean and fat, cooked, fast roasted	Beef Products	2.20 mg	12%
2281	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	2.20 mg	12%
2282	Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.20 mg	12%
2283	Turkey, white, rotisserie, deli cut	Sausages and Luncheon Meats	2.20 mg	12%
2284	Bread, pound cake type, pan de torta salvadoran	Baked Products	2.20 mg	12%
2285	Rowal, raw	Fruits and Fruit Juices	2.20 mg	12%
2286	Fish, salmon, chum, dried (Alaska Native)	American Indian/Alaska Native Foods	2.20 mg	12%
2287	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	2.20 mg	12%
2288	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	Beef Products	2.20 mg	12%
2289	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Snacks	2.20 mg	12%
2290	Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.20 mg	12%
2291	Buckwheat	Cereal Grains and Pasta	2.20 mg	12%
2292	Beef, chuck for stew, separable lean and fat, select, raw	Beef Products	2.20 mg	12%
2293	Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.20 mg	12%
2294	Turkey sticks, breaded, battered, fried	Poultry Products	2.20 mg	12%
2295	Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw	Beef Products	2.20 mg	12%
2296	Beverages, Meal supplement drink, canned, peanut flavor	Beverages	2.20 mg	12%
2297	Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.19 mg	12%
2298	Turkey, all classes, back, meat and skin, cooked, roasted	Poultry Products	2.19 mg	12%
2299	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.19 mg	12%
2300	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	2.19 mg	12%

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Foods high in Iron (USDA SR Legacy)

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