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 2301–2350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 3.20 mg | 18% | CNF |
| 2302 | Game meat, native, ringed seal, flippers, mattak, aged | Lamb, Veal and Game | 3.20 mg | 18% | CNF |
| 2303 | Sauce, adobo fresco | Soups, Sauces and Gravies | 3.20 mg | 18% | CNF |
| 2304 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 3.20 mg | 18% | CNF |
| 2305 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 3.20 mg | 18% | CNF |
| 2306 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 3.20 mg | 18% | CNF |
| 2307 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 3.19 mg | 18% | USDA_FF |
| 2308 | Game meat, antelope, raw | Lamb, Veal, and Game Products | 3.19 mg | 18% | USDA_SR |
| 2309 | Bread, reduced-calorie, white | Baked Products | 3.19 mg | 18% | USDA_SR |
| 2310 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 3.19 mg | 18% | USDA_SR |
| 2311 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 3.19 mg | 18% | USDA_SR |
| 2312 | Bison, ground, grass-fed, cooked | Lamb, Veal, and Game Products | 3.19 mg | 18% | USDA_SR |
| 2313 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.19 mg | 18% | USDA_SR |
| 2314 | Chicken, gizzard, all classes, cooked, simmered | Poultry Products | 3.19 mg | 18% | USDA_SR |
| 2315 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 3.19 mg | 18% | USDA_SR |
| 2316 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.19 mg | 18% | USDA_SR |
| 2317 | Wheat, hard red winter | Cereal Grains and Pasta | 3.19 mg | 18% | USDA_SR |
| 2318 | Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.19 mg | 18% | USDA_SR |
| 2319 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% | USDA_SR |
| 2320 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 3.19 mg | 18% | CNF |
| 2321 | Snacks, popcorn, air-popped | Snacks | 3.19 mg | 18% | CNF |
| 2322 | Game meat, antelope, raw | Lamb, Veal and Game | 3.19 mg | 18% | CNF |
| 2323 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 3.19 mg | 18% | CNF |
| 2324 | Chicken, broiler, gizzard, simmered | Poultry Products | 3.19 mg | 18% | CNF |
| 2325 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 3.19 mg | 18% | USDA_FF |
| 2326 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 3.18 mg | 18% | USDA_SR |
| 2327 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 3.18 mg | 18% | USDA_SR |
| 2328 | Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 3.18 mg | 18% | USDA_SR |
| 2329 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 3.18 mg | 18% | USDA_SR |
| 2330 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 3.18 mg | 18% | USDA_SR |
| 2331 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 3.18 mg | 18% | USDA_SR |
| 2332 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 3.18 mg | 18% | USDA_SR |
| 2333 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 3.18 mg | 18% | USDA_SR |
| 2334 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 3.18 mg | 18% | CNF |
| 2335 | Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% | CNF |
| 2336 | Cereal, ready to eat, Acai Plus Granola, Nature's Path | Breakfast cereals | 3.18 mg | 18% | CNF |
| 2337 | Bread, white, homemade with nonfat dry milk | Baked Products | 3.18 mg | 18% | CNF |
| 2338 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.17 mg | 18% | USDA_FF |
| 2339 | Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned | Beef Products | 3.17 mg | 18% | USDA_SR |
| 2340 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% | USDA_SR |
| 2341 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 3.17 mg | 18% | USDA_SR |
| 2342 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 3.17 mg | 18% | USDA_SR |
| 2343 | Basil, fresh | Spices and Herbs | 3.17 mg | 18% | CNF |
| 2344 | Beet greens, raw | Vegetables and Vegetable Products | 3.16 mg | 18% | USDA_FF |
| 2345 | Egg substitute, powder | Dairy and Egg Products | 3.16 mg | 18% | USDA_SR |
| 2346 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.16 mg | 18% | USDA_SR |
| 2347 | Crackers, matzo, plain | Baked Products | 3.16 mg | 18% | USDA_SR |
| 2348 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 3.16 mg | 18% | USDA_SR |
| 2349 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 3.16 mg | 18% | USDA_SR |
| 2350 | Focaccia, Italian flatbread, plain | Baked Products | 3.16 mg | 18% | USDA_SR |
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