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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Beef, ground, 85% lean meat / 15% fat, raw (Includes foods for USDA's Food Distribution Program) | Beef Products | 2.09 mg | 12% |
| 2452 | Peanuts, valencia, raw | Legumes and Legume Products | 2.09 mg | 12% |
| 2453 | Candies, MOUNDS Candy Bar | Sweets | 2.09 mg | 12% |
| 2454 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.09 mg | 12% |
| 2455 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.09 mg | 12% |
| 2456 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 2.09 mg | 12% |
| 2457 | Veal, variety meats and by-products, tongue, cooked, braised | Lamb, Veal, and Game Products | 2.09 mg | 12% |
| 2458 | Beef, New Zealand, imported, cube roll, separable lean only, raw | Beef Products | 2.09 mg | 12% |
| 2459 | Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 2.09 mg | 12% |
| 2460 | Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean and fat, raw | Beef Products | 2.08 mg | 12% |
| 2461 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 2.08 mg | 12% |
| 2462 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.08 mg | 12% |
| 2463 | Cake, yellow, enriched, dry mix | Baked Products | 2.08 mg | 12% |
| 2464 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.08 mg | 12% |
| 2465 | Beef, cured, corned beef, canned | Sausages and Luncheon Meats | 2.08 mg | 12% |
| 2466 | Duck, young duckling, domesticated, White Pekin, leg, meat and skin, bone in, cooked, roasted | Poultry Products | 2.08 mg | 12% |
| 2467 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.08 mg | 12% |
| 2468 | Fast foods, burrito, with beans | Fast Foods | 2.08 mg | 12% |
| 2469 | HOT POCKETS, meatballs & mozzarella stuffed sandwich, frozen | Meals, Entrees, and Side Dishes | 2.08 mg | 12% |
| 2470 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.08 mg | 12% |
| 2471 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.08 mg | 12% |
| 2472 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.08 mg | 12% |
| 2473 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.08 mg | 12% |
| 2474 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 2.08 mg | 12% |
| 2475 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.08 mg | 12% |
| 2476 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 2.08 mg | 12% |
| 2477 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 2.07 mg | 12% |
| 2478 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.07 mg | 12% |
| 2479 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.07 mg | 12% |
| 2480 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 2.07 mg | 12% |
| 2481 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 2.07 mg | 12% |
| 2482 | Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce | Fast Foods | 2.07 mg | 12% |
| 2483 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.07 mg | 12% |
| 2484 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.07 mg | 12% |
| 2485 | Cake, fruitcake, commercially prepared | Baked Products | 2.07 mg | 12% |
| 2486 | Cookies, chocolate chip, dry mix | Baked Products | 2.07 mg | 12% |
| 2487 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.07 mg | 12% |
| 2488 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 2.06 mg | 11% |
| 2489 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.06 mg | 11% |
| 2490 | Bread, wheat, sprouted, toasted | Baked Products | 2.06 mg | 11% |
| 2491 | Lean Pockets, Meatballs & Mozzarella | Meals, Entrees, and Side Dishes | 2.06 mg | 11% |
| 2492 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.06 mg | 11% |
| 2493 | Beef, brisket, flat half, boneless separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.06 mg | 11% |
| 2494 | Veal, foreshank, osso buco, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 2.06 mg | 11% |
| 2495 | Beef, New Zealand, imported, brisket point end, separable lean only, raw | Beef Products | 2.06 mg | 11% |
| 2496 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 2.06 mg | 11% |
| 2497 | Cake, pound, commercially prepared, fat-free | Baked Products | 2.06 mg | 11% |
| 2498 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 2.06 mg | 11% |
| 2499 | Chicken, broilers or fryers, neck, meat only, raw | Poultry Products | 2.06 mg | 11% |
| 2500 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.06 mg | 11% |
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