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 2401–2450 of 7,481 foods

#	Food	Category	Per 100 g	% DV
2401	Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried	Lamb, Veal, and Game Products	2.12 mg	12%
2402	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Baked Products	2.12 mg	12%
2403	Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.12 mg	12%
2404	Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.12 mg	12%
2405	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.12 mg	12%
2406	Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised	Lamb, Veal, and Game Products	2.12 mg	12%
2407	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%
2408	Lamb, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried	Lamb, Veal, and Game Products	2.11 mg	12%
2409	Cookies, peanut butter, commercially prepared, regular	Baked Products	2.11 mg	12%
2410	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	2.11 mg	12%
2411	Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean only, raw	Beef Products	2.11 mg	12%
2412	Beverages, chocolate syrup	Beverages	2.11 mg	12%
2413	LITTLE CAESARS 14" Original Round Meat and Vegetable Pizza, Regular Crust	Fast Foods	2.11 mg	12%
2414	Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	2.11 mg	12%
2415	Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	2.11 mg	12%
2416	Edamame, frozen, unprepared	Vegetables and Vegetable Products	2.11 mg	12%
2417	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.11 mg	12%
2418	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, cooked	Beef Products	2.11 mg	12%
2419	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.11 mg	12%
2420	Fish, pike, northern, liver (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	12%
2421	Nuts, chestnuts, japanese, roasted	Nut and Seed Products	2.10 mg	12%
2422	Fireweed, young leaves, raw (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	12%
2423	Pears, dried, sulfured, uncooked	Fruits and Fruit Juices	2.10 mg	12%
2424	Leeks, (bulb and lower leaf-portion), raw	Vegetables and Vegetable Products	2.10 mg	12%
2425	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.10 mg	12%
2426	Vegetarian meatloaf or patties	Legumes and Legume Products	2.10 mg	12%
2427	Beef, variety meats and by-products, thymus, raw	Beef Products	2.10 mg	12%
2428	Amaranth grain, cooked	Cereal Grains and Pasta	2.10 mg	12%
2429	School Lunch, pizza, TONY'S Breakfast Pizza Sausage, frozen	Fast Foods	2.10 mg	12%
2430	McDONALD'S, QUARTER POUNDER with Cheese	Fast Foods	2.10 mg	12%
2431	Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.10 mg	12%
2432	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.10 mg	12%
2433	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.10 mg	12%
2434	Turkey roast, boneless, frozen, seasoned, light and dark meat, raw	Poultry Products	2.10 mg	12%
2435	Cookie, with peanut butter filling, chocolate-coated	Baked Products	2.10 mg	12%
2436	Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.10 mg	12%
2437	Beans, black, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.10 mg	12%
2438	Peanut flour, defatted	Legumes and Legume Products	2.10 mg	12%
2439	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked	Lamb, Veal, and Game Products	2.10 mg	12%
2440	Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	2.10 mg	12%
2441	Veal, variety meats and by-products, pancreas, raw	Lamb, Veal, and Game Products	2.10 mg	12%
2442	Bread, boston brown, canned	Baked Products	2.10 mg	12%
2443	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.10 mg	12%
2444	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.09 mg	12%
2445	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%
2446	Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato	Fast Foods	2.09 mg	12%
2447	Seeds, breadnut tree seeds, raw	Nut and Seed Products	2.09 mg	12%
2448	SUBWAY, roast beef sub on white bread with lettuce and tomato	Fast Foods	2.09 mg	12%
2449	School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.09 mg	12%
2450	Beef, chuck for stew, separable lean and fat, choice, raw	Beef Products	2.09 mg	12%

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Foods high in Iron (USDA SR Legacy)

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