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 2501–2550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Snacks, popcorn, unpopped kernels | Snacks | 3.04 mg | 17% | CNF |
| 2502 | Fast foods, sandwiches and burgers, roast beef sandwich, plain | Fast Foods | 3.04 mg | 17% | CNF |
| 2503 | Hush puppy, homemade | Baked Products | 3.04 mg | 17% | CNF |
| 2504 | Cracker, rye, wafers, seasoned | Baked Products | 3.04 mg | 17% | CNF |
| 2505 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 3.04 mg | 17% | CNF |
| 2506 | Bread, egg (Challah) | Baked Products | 3.04 mg | 17% | CNF |
| 2507 | Veal, kidney, braised | Lamb, Veal and Game | 3.04 mg | 17% | CNF |
| 2508 | Spices, nutmeg, ground | Spices and Herbs | 3.04 mg | 17% | CNF |
| 2509 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 3.03 mg | 17% | USDA_SR |
| 2510 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.03 mg | 17% | USDA_SR |
| 2511 | Bread, multigrain, commercial, reduced sodium | Baked Products | 3.03 mg | 17% | CNF |
| 2512 | Beef, loin, bottom sirloin tri-tip steak, boneless, lean and fat, 0mm (0'') trim, cooked, broiled | Beef Products | 3.03 mg | 17% | CNF |
| 2513 | Bread, multigrain, commercial | Baked Products | 3.03 mg | 17% | CNF |
| 2514 | Muffins, English, mixed-grain (includes granola) | Baked Products | 3.02 mg | 17% | USDA_SR |
| 2515 | Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S | Breakfast Cereals | 3.02 mg | 17% | USDA_SR |
| 2516 | Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 3.02 mg | 17% | USDA_SR |
| 2517 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled | Beef Products | 3.02 mg | 17% | USDA_SR |
| 2518 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.02 mg | 17% | USDA_SR |
| 2519 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 3.02 mg | 17% | USDA_SR |
| 2520 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 3.02 mg | 17% | USDA_SR |
| 2521 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 3.02 mg | 17% | CNF |
| 2522 | English muffin, multigrain (also granola) | Baked Products | 3.02 mg | 17% | CNF |
| 2523 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 3.01 mg | 17% | USDA_SR |
| 2524 | Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried | Beef Products | 3.01 mg | 17% | USDA_SR |
| 2525 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 3.01 mg | 17% | USDA_SR |
| 2526 | Millet, raw | Cereal Grains and Pasta | 3.01 mg | 17% | USDA_SR |
| 2527 | Bread, made with milk, commercial | Baked Products | 3.01 mg | 17% | CNF |
| 2528 | Indian, bread, chapati or roti, plain | Baked Products | 3.01 mg | 17% | CNF |
| 2529 | Grains, millet, dry | Cereals, Grains and Pasta | 3.01 mg | 17% | CNF |
| 2530 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 3.01 mg | 17% | CNF |
| 2531 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 3.01 mg | 17% | CNF |
| 2532 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% | USDA_SR |
| 2533 | Bologna, turkey | Sausages and Luncheon Meats | 3.00 mg | 17% | USDA_SR |
| 2534 | Game meat, bison, shoulder clod, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 3.00 mg | 17% | USDA_SR |
| 2535 | Game meat, bison, top sirloin, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 3.00 mg | 17% | USDA_SR |
| 2536 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 3.00 mg | 17% | USDA_SR |
| 2537 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 3.00 mg | 17% | USDA_SR |
| 2538 | Babyfood, cookies, arrowroot | Baby Foods | 3.00 mg | 17% | USDA_SR |
| 2539 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% | USDA_SR |
| 2540 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 17% | USDA_SR |
| 2541 | Cookie, chocolate, with icing or coating | Baked Products | 3.00 mg | 17% | CNF |
| 2542 | Cereal, ready to eat, honey almond flax, Kashi | Breakfast cereals | 3.00 mg | 17% | CNF |
| 2543 | Fish, whitefish, native, smoked, dried | Finfish and Shellfish Products | 3.00 mg | 17% | CNF |
| 2544 | Game meat, native, caribou (reindeer), fat, raw | Lamb, Veal and Game | 3.00 mg | 17% | CNF |
| 2545 | Game meat, native, walrus, blubber, aged | Lamb, Veal and Game | 3.00 mg | 17% | CNF |
| 2546 | Game meat, bison, shoulder, separable lean only, raw | Lamb, Veal and Game | 3.00 mg | 17% | CNF |
| 2547 | Game meat, bison, top sirloin, separable lean only, raw | Lamb, Veal and Game | 3.00 mg | 17% | CNF |
| 2548 | Game meat, native, moose, raw | Lamb, Veal and Game | 3.00 mg | 17% | CNF |
| 2549 | Kale, scotch, raw | Vegetables and Vegetable Products | 3.00 mg | 17% | CNF |
| 2550 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 3.00 mg | 17% | CNF |
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