Foods high in Iron

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 2451–2500 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2451	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Products	3.07 mg	17%	USDA_SR
2452	Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	Beef Products	3.07 mg	17%	USDA_SR
2453	Restaurant, Chinese, sweet and sour pork	Restaurant Foods	3.07 mg	17%	USDA_SR
2454	Chinese dish, sweet and sour pork, restaurant prepared	Mixed Dishes	3.07 mg	17%	CNF
2455	Bread, pita, whole-wheat	Baked Products	3.06 mg	17%	USDA_SR
2456	Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener	Beverages	3.06 mg	17%	USDA_SR
2457	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Baked Products	3.06 mg	17%	USDA_SR
2458	Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	Beef Products	3.06 mg	17%	USDA_SR
2459	Beef, chuck for stew, separable lean and fat, choice, cooked, braised	Beef Products	3.06 mg	17%	USDA_SR
2460	Fast foods, hamburger; single, regular patty; plain	Fast Foods	3.06 mg	17%	USDA_SR
2461	Nuts, pine nuts, pinyon, dried	Nut and Seed Products	3.06 mg	17%	USDA_SR
2462	Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener	Beverages	3.06 mg	17%	CNF
2463	Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated	Beverages	3.06 mg	17%	CNF
2464	Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain	Fast Foods	3.06 mg	17%	CNF
2465	Bread, pita, whole-wheat	Baked Products	3.06 mg	17%	CNF
2466	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	3.06 mg	17%	CNF
2467	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	3.05 mg	17%	USDA_SR
2468	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	3.05 mg	17%	USDA_SR
2469	Pancakes, plain, dry mix, incomplete (includes buttermilk)	Baked Products	3.05 mg	17%	USDA_SR
2470	Beef, ground, 95% lean meat / 5% fat, loaf, cooked, baked	Beef Products	3.05 mg	17%	USDA_SR
2471	Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	3.05 mg	17%	USDA_SR
2472	Game meat, beefalo, composite of cuts, cooked, roasted	Lamb, Veal, and Game Products	3.05 mg	17%	USDA_SR
2473	Pancakes, special dietary, dry mix	Baked Products	3.05 mg	17%	USDA_SR
2474	Cereals, corn grits, white, regular and quick, enriched, dry	Breakfast Cereals	3.05 mg	17%	USDA_SR
2475	Snacks, trail mix, regular, unsalted	Snacks	3.05 mg	17%	USDA_SR
2476	Snacks, granola bars, hard, chocolate chip	Snacks	3.05 mg	17%	USDA_SR
2477	Garlic bread, frozen	Baked Products	3.05 mg	17%	USDA_SR
2478	Snacks, trail mix, regular	Snacks	3.05 mg	17%	USDA_SR
2479	Bread, garlic	Baked Products	3.05 mg	17%	CNF
2480	Beef, loin, t-bone steak (porterhouse), lean, cooked, broiled	Beef Products	3.05 mg	17%	CNF
2481	Snacks, trail mix, regular, unsalted	Snacks	3.05 mg	17%	CNF
2482	Snacks, trail mix, regular	Snacks	3.05 mg	17%	CNF
2483	Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared	Baked Products	3.05 mg	17%	CNF
2484	Bread, white with raisins, commercial	Baked Products	3.05 mg	17%	CNF
2485	Game meat, beefalo, composite cuts, roasted	Lamb, Veal and Game	3.05 mg	17%	CNF
2486	Black-eyed peas (cowpeas), catjang, boiled, salted	Legumes and Legume Products	3.05 mg	17%	CNF
2487	Black-eyed peas (cowpeas), catjang, boiled	Legumes and Legume Products	3.05 mg	17%	CNF
2488	Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker	Breakfast cereals	3.05 mg	17%	CNF
2489	Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted	Beef Products	3.04 mg	17%	USDA_FF
2490	Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted	Beef Products	3.04 mg	17%	USDA_FF
2491	Hush puppies, prepared from recipe	Baked Products	3.04 mg	17%	USDA_SR
2492	Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery	Baked Products	3.04 mg	17%	USDA_SR
2493	Veal, variety meats and by-products, kidneys, cooked, braised	Lamb, Veal, and Game Products	3.04 mg	17%	USDA_SR
2494	Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted	Beef Products	3.04 mg	17%	USDA_SR
2495	Crackers, rye, wafers, seasoned	Baked Products	3.04 mg	17%	USDA_SR
2496	Bread, egg	Baked Products	3.04 mg	17%	USDA_SR
2497	Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	3.04 mg	17%	USDA_SR
2498	Spices, nutmeg, ground	Spices and Herbs	3.04 mg	17%	USDA_SR
2499	Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	3.04 mg	17%	USDA_SR
2500	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker	Breakfast cereals	3.04 mg	17%	CNF

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Foods high in Iron

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