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 2401–2450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Burrito, beef and bean, microwaved | Mixed Dishes | 3.12 mg | 17% | CNF |
| 2402 | Ostrich, inside leg, cooked | Poultry Products | 3.12 mg | 17% | CNF |
| 2403 | English muffin, wheat, toasted | Baked Products | 3.12 mg | 17% | CNF |
| 2404 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.12 mg | 17% | CNF |
| 2405 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 3.11 mg | 17% | USDA_SR |
| 2406 | Beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked | Beef Products | 3.11 mg | 17% | USDA_SR |
| 2407 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.11 mg | 17% | USDA_SR |
| 2408 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 3.11 mg | 17% | USDA_SR |
| 2409 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 3.11 mg | 17% | USDA_SR |
| 2410 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 3.11 mg | 17% | USDA_SR |
| 2411 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 3.11 mg | 17% | USDA_SR |
| 2412 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 3.11 mg | 17% | USDA_SR |
| 2413 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.11 mg | 17% | CNF |
| 2414 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 3.11 mg | 17% | CNF |
| 2415 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.11 mg | 17% | CNF |
| 2416 | Bread, reduced-calorie, rye | Baked Products | 3.10 mg | 17% | USDA_SR |
| 2417 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.10 mg | 17% | USDA_SR |
| 2418 | Bread, whole-wheat, prepared from recipe | Baked Products | 3.10 mg | 17% | USDA_SR |
| 2419 | Bread, rye, toasted | Baked Products | 3.10 mg | 17% | USDA_SR |
| 2420 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% | USDA_SR |
| 2421 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 3.10 mg | 17% | USDA_SR |
| 2422 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 3.10 mg | 17% | USDA_SR |
| 2423 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 3.10 mg | 17% | CNF |
| 2424 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% | CNF |
| 2425 | Game meat, native, caribou (reindeer), meat, aged | Lamb, Veal and Game | 3.10 mg | 17% | CNF |
| 2426 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 3.10 mg | 17% | CNF |
| 2427 | Crustaceans, shrimp or lobster paste, canned | Finfish and Shellfish Products | 3.10 mg | 17% | CNF |
| 2428 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 3.10 mg | 17% | CNF |
| 2429 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.10 mg | 17% | CNF |
| 2430 | Sourdough culture, 50% hydration (stiff) | 3.09 mg | 17% | CUSTOM | |
| 2431 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 3.09 mg | 17% | USDA_SR |
| 2432 | Beef, New Zealand, imported, flat, separable lean and fat, cooked, braised | Beef Products | 3.09 mg | 17% | USDA_SR |
| 2433 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 3.09 mg | 17% | USDA_SR |
| 2434 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.09 mg | 17% | USDA_SR |
| 2435 | Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted | Beef Products | 3.09 mg | 17% | USDA_SR |
| 2436 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 3.09 mg | 17% | CNF |
| 2437 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 3.09 mg | 17% | CNF |
| 2438 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 3.08 mg | 17% | USDA_SR |
| 2439 | Crackers, whole-wheat, low salt | Baked Products | 3.08 mg | 17% | USDA_SR |
| 2440 | Bagels, oat bran | Baked Products | 3.08 mg | 17% | USDA_SR |
| 2441 | Veal, Australian, shank, hind, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 3.08 mg | 17% | USDA_SR |
| 2442 | Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned | Beef Products | 3.08 mg | 17% | USDA_SR |
| 2443 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 3.08 mg | 17% | USDA_SR |
| 2444 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 3.08 mg | 17% | USDA_SR |
| 2445 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal and Game | 3.08 mg | 17% | CNF |
| 2446 | Cracker, whole wheat, low sodium | Baked Products | 3.08 mg | 17% | CNF |
| 2447 | Bagel, oat bran | Baked Products | 3.08 mg | 17% | CNF |
| 2448 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 3.07 mg | 17% | USDA_FF |
| 2449 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 3.07 mg | 17% | USDA_FF |
| 2450 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 3.07 mg | 17% | USDA_SR |
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