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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.06 mg | 11% |
| 2502 | Roast beef spread | Sausages and Luncheon Meats | 2.06 mg | 11% |
| 2503 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 2.06 mg | 11% |
| 2504 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 2.06 mg | 11% |
| 2505 | Beef, New Zealand, imported, bolar blade, separable lean only, raw | Beef Products | 2.06 mg | 11% |
| 2506 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 2.05 mg | 11% |
| 2507 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 2.05 mg | 11% |
| 2508 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 2.05 mg | 11% |
| 2509 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 2.05 mg | 11% |
| 2510 | Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 2.05 mg | 11% |
| 2511 | Roast beef, deli style, prepackaged, sliced | Sausages and Luncheon Meats | 2.05 mg | 11% |
| 2512 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 2.05 mg | 11% |
| 2513 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled | Lamb, Veal, and Game Products | 2.05 mg | 11% |
| 2514 | Teff, cooked | Cereal Grains and Pasta | 2.05 mg | 11% |
| 2515 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 2.04 mg | 11% |
| 2516 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.04 mg | 11% |
| 2517 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.04 mg | 11% |
| 2518 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 2.04 mg | 11% |
| 2519 | Thuringer, cervelat, summer sausage, beef, pork | Sausages and Luncheon Meats | 2.04 mg | 11% |
| 2520 | Beef, New Zealand, imported, chuck eye roll, separable lean only, raw | Beef Products | 2.04 mg | 11% |
| 2521 | McDONALD'S, Sausage McMUFFIN | Fast Foods | 2.04 mg | 11% |
| 2522 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.04 mg | 11% |
| 2523 | Corned beef loaf, jellied | Sausages and Luncheon Meats | 2.04 mg | 11% |
| 2524 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.04 mg | 11% |
| 2525 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 2.04 mg | 11% |
| 2526 | Lamb, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 2.04 mg | 11% |
| 2527 | Turkey, ground, 85% lean, 15% fat, patties, broiled | Poultry Products | 2.04 mg | 11% |
| 2528 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.04 mg | 11% |
| 2529 | Beef, New Zealand, imported, hind shin, separable lean only, raw | Beef Products | 2.04 mg | 11% |
| 2530 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.04 mg | 11% |
| 2531 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.04 mg | 11% |
| 2532 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 2.04 mg | 11% |
| 2533 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 2.04 mg | 11% |
| 2534 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.04 mg | 11% |
| 2535 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.04 mg | 11% |
| 2536 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 2.04 mg | 11% |
| 2537 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 2.03 mg | 11% |
| 2538 | Pillsbury, Chocolate Chip Cookies, refrigerated dough | Baked Products | 2.03 mg | 11% |
| 2539 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 2.03 mg | 11% |
| 2540 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.03 mg | 11% |
| 2541 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.03 mg | 11% |
| 2542 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 2.03 mg | 11% |
| 2543 | Figs, dried, uncooked | Fruits and Fruit Juices | 2.03 mg | 11% |
| 2544 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 2.03 mg | 11% |
| 2545 | Croissants, butter | Baked Products | 2.03 mg | 11% |
| 2546 | McDONALD'S, Sausage Biscuit with Egg | Fast Foods | 2.03 mg | 11% |
| 2547 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 2.02 mg | 11% |
| 2548 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 2.02 mg | 11% |
| 2549 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 2.02 mg | 11% |
| 2550 | Snacks, tortilla chips, taco-flavor | Snacks | 2.02 mg | 11% |
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