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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 2.19 mg | 12% |
| 2302 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 2.19 mg | 12% |
| 2303 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 2.19 mg | 12% |
| 2304 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 2.19 mg | 12% |
| 2305 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.18 mg | 12% |
| 2306 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 2.18 mg | 12% |
| 2307 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 2.18 mg | 12% |
| 2308 | Beef, New Zealand, imported, tenderloin, separable lean and fat, raw | Beef Products | 2.18 mg | 12% |
| 2309 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 2.18 mg | 12% |
| 2310 | Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.18 mg | 12% |
| 2311 | Baking chocolate, mexican, squares | Sweets | 2.18 mg | 12% |
| 2312 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 2.18 mg | 12% |
| 2313 | Cornsalad, raw | Vegetables and Vegetable Products | 2.18 mg | 12% |
| 2314 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.18 mg | 12% |
| 2315 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.18 mg | 12% |
| 2316 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.18 mg | 12% |
| 2317 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 2.18 mg | 12% |
| 2318 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 2.17 mg | 12% |
| 2319 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, cooked | Beef Products | 2.17 mg | 12% |
| 2320 | Leavening agents, yeast, baker's, active dry | Baked Products | 2.17 mg | 12% |
| 2321 | Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.17 mg | 12% |
| 2322 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 2.17 mg | 12% |
| 2323 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.17 mg | 12% |
| 2324 | Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.17 mg | 12% |
| 2325 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.16 mg | 12% |
| 2326 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.16 mg | 12% |
| 2327 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.16 mg | 12% |
| 2328 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.16 mg | 12% |
| 2329 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.16 mg | 12% |
| 2330 | Beef, rib, shortribs, separable lean only, choice, raw | Beef Products | 2.16 mg | 12% |
| 2331 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.16 mg | 12% |
| 2332 | Meatballs, meatless | Legumes and Legume Products | 2.16 mg | 12% |
| 2333 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.16 mg | 12% |
| 2334 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.15 mg | 12% |
| 2335 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.15 mg | 12% |
| 2336 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.15 mg | 12% |
| 2337 | LEAN POCKETS, Ham N Cheddar | Meals, Entrees, and Side Dishes | 2.15 mg | 12% |
| 2338 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.15 mg | 12% |
| 2339 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.15 mg | 12% |
| 2340 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter | Poultry Products | 2.15 mg | 12% |
| 2341 | Lebanon bologna, beef | Sausages and Luncheon Meats | 2.15 mg | 12% |
| 2342 | Croissants, cheese | Baked Products | 2.15 mg | 12% |
| 2343 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 2.15 mg | 12% |
| 2344 | Lamb, New Zealand, imported, neck chops, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 2.14 mg | 12% |
| 2345 | PIZZA HUT 12" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 2.14 mg | 12% |
| 2346 | PIZZA HUT 12" Pepperoni Pizza, Pan Crust | Fast Foods | 2.14 mg | 12% |
| 2347 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.14 mg | 12% |
| 2348 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.14 mg | 12% |
| 2349 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.14 mg | 12% |
| 2350 | Cookies, oatmeal, refrigerated dough | Baked Products | 2.14 mg | 12% |
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