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 2351–2400 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato | Fast Foods | 2.14 mg | 12% |
| 2352 | Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread | Fast Foods | 2.14 mg | 12% |
| 2353 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 2.14 mg | 12% |
| 2354 | Broccoli raab, raw | Vegetables and Vegetable Products | 2.14 mg | 12% |
| 2355 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.14 mg | 12% |
| 2356 | Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, raw | Beef Products | 2.14 mg | 12% |
| 2357 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.14 mg | 12% |
| 2358 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 2.14 mg | 12% |
| 2359 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.14 mg | 12% |
| 2360 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.14 mg | 12% |
| 2361 | Asparagus, raw | Vegetables and Vegetable Products | 2.14 mg | 12% |
| 2362 | Wheat, sprouted | Cereal Grains and Pasta | 2.14 mg | 12% |
| 2363 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 2.13 mg | 12% |
| 2364 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 2.13 mg | 12% |
| 2365 | Pork, fresh, variety meats and by-products, pancreas, raw | Pork Products | 2.13 mg | 12% |
| 2366 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 2.13 mg | 12% |
| 2367 | Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen | Meals, Entrees, and Side Dishes | 2.13 mg | 12% |
| 2368 | Turnover, filled with egg, meat and cheese, frozen | Meals, Entrees, and Side Dishes | 2.13 mg | 12% |
| 2369 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 2.13 mg | 12% |
| 2370 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 2.13 mg | 12% |
| 2371 | Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen | Meals, Entrees, and Side Dishes | 2.13 mg | 12% |
| 2372 | Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.13 mg | 12% |
| 2373 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.13 mg | 12% |
| 2374 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 2.13 mg | 12% |
| 2375 | McDONALD'S, Bacon Egg & Cheese Biscuit | Fast Foods | 2.13 mg | 12% |
| 2376 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.13 mg | 12% |
| 2377 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.13 mg | 12% |
| 2378 | Tempeh, cooked | Legumes and Legume Products | 2.13 mg | 12% |
| 2379 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.13 mg | 12% |
| 2380 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.13 mg | 12% |
| 2381 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.13 mg | 12% |
| 2382 | Veal, variety meats and by-products, brain, raw | Lamb, Veal, and Game Products | 2.13 mg | 12% |
| 2383 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.13 mg | 12% |
| 2384 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 2.13 mg | 12% |
| 2385 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.13 mg | 12% |
| 2386 | Game meat, buffalo, water, cooked, roasted | Lamb, Veal, and Game Products | 2.12 mg | 12% |
| 2387 | Nuts, hickorynuts, dried | Nut and Seed Products | 2.12 mg | 12% |
| 2388 | Beef, chuck for stew, separable lean and fat, all grades, raw | Beef Products | 2.12 mg | 12% |
| 2389 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.12 mg | 12% |
| 2390 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.12 mg | 12% |
| 2391 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.12 mg | 12% |
| 2392 | Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough | Baked Products | 2.12 mg | 12% |
| 2393 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 2.12 mg | 12% |
| 2394 | Restaurant, Chinese, sweet and sour chicken | Restaurant Foods | 2.12 mg | 12% |
| 2395 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.12 mg | 12% |
| 2396 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.12 mg | 12% |
| 2397 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.12 mg | 12% |
| 2398 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 2.12 mg | 12% |
| 2399 | Lamb, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 2.12 mg | 12% |
| 2400 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.12 mg | 12% |
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