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 2551–2600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2551	Beans, white, mature seeds, canned	Legumes and Legume Products	2.99 mg	17%	USDA_SR
2552	Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked	Beef Products	2.99 mg	17%	USDA_SR
2553	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	2.99 mg	17%	USDA_SR
2554	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.99 mg	17%	USDA_SR
2555	Beef, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried	Beef Products	2.99 mg	17%	USDA_SR
2556	Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.99 mg	17%	USDA_SR
2557	Cornmeal, yellow (Navajo)	American Indian/Alaska Native Foods	2.99 mg	17%	USDA_SR
2558	Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	2.99 mg	17%	CNF
2559	Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	2.99 mg	17%	CNF
2560	Roll, hamburger / hot dog, Calorie-reduced	Baked Products	2.99 mg	17%	CNF
2561	Beans, white, canned, solids and liquid, no salt added	Legumes and Legume Products	2.99 mg	17%	CNF
2562	Beef, ground, regular	Beef Products	2.99 mg	17%	CNF
2563	Cookies, shortbread, commercially prepared, plain	Baked Products	2.98 mg	17%	USDA_SR
2564	Cookies, shortbread, reduced fat	Baked Products	2.98 mg	17%	USDA_SR
2565	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.98 mg	17%	USDA_SR
2566	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.98 mg	17%	USDA_SR
2567	Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	2.98 mg	17%	USDA_SR
2568	Chicken, broilers or fryers, neck, meat only, cooked, fried	Poultry Products	2.98 mg	17%	USDA_SR
2569	Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.98 mg	17%	USDA_SR
2570	Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	2.98 mg	17%	USDA_SR
2571	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, cooked	Beef Products	2.98 mg	17%	USDA_SR
2572	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	Beef Products	2.98 mg	17%	USDA_SR
2573	Grape leaves, canned	Vegetables and Vegetable Products	2.98 mg	17%	USDA_SR
2574	Tomato products, canned paste, with salt	Vegetables and Vegetable Products	2.98 mg	17%	CNF
2575	Grape leaves, canned	Vegetables and Vegetable Products	2.98 mg	17%	CNF
2576	Cookie, shortbread, plain, commercial	Baked Products	2.98 mg	17%	CNF
2577	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	2.98 mg	17%	CNF
2578	Beans, kidney, light red, boiled	Legumes and Legume Products	2.98 mg	17%	CNF
2579	Tomato products, canned, paste, no added salt	Vegetables and Vegetable Products	2.98 mg	17%	CNF
2580	Chicken, broiler, neck, meat, fried	Poultry Products	2.98 mg	17%	CNF
2581	Bread, white, prepared from recipe, made with low fat (2%) milk	Baked Products	2.97 mg	16%	USDA_SR
2582	HOT POCKETS, CROISSANT POCKETS Chicken, Broccoli, and Cheddar Stuffed Sandwich, frozen	Meals, Entrees, and Side Dishes	2.97 mg	16%	USDA_SR
2583	Popovers, dry mix, enriched	Baked Products	2.97 mg	16%	USDA_SR
2584	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.97 mg	16%	USDA_SR
2585	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried	Beef Products	2.97 mg	16%	USDA_SR
2586	Cereal, ready to eat, Spelt Flakes, Nature's Path	Breakfast cereals	2.97 mg	16%	CNF
2587	Popover, dry mix, unprepared	Baked Products	2.97 mg	16%	CNF
2588	Bread, white, homemade with 2% milk	Baked Products	2.97 mg	16%	CNF
2589	Beef, New Zealand, imported, rump centre, separable lean only, cooked, fast fried	Beef Products	2.96 mg	16%	USDA_SR
2590	Burrito, beef and bean, frozen	Meals, Entrees, and Side Dishes	2.96 mg	16%	USDA_SR
2591	Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk	Baked Products	2.96 mg	16%	USDA_SR
2592	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.96 mg	16%	USDA_SR
2593	Beef, chuck for stew, separable lean and fat, all grades, cooked, braised	Beef Products	2.96 mg	16%	USDA_SR
2594	Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled	Beef Products	2.96 mg	16%	USDA_SR
2595	Steelhead trout, dried, flesh (Shoshone Bannock)	American Indian/Alaska Native Foods	2.96 mg	16%	USDA_SR
2596	Fish, steelhead trout, meat, dried	Finfish and Shellfish Products	2.96 mg	16%	CNF
2597	Burrito, beef and bean, frozen	Mixed Dishes	2.96 mg	16%	CNF
2598	Roll, dinner, plain, homemade, with 2% milk	Baked Products	2.96 mg	16%	CNF
2599	Mollusks, clam, mixed species, breaded and fried	Finfish and Shellfish Products	2.96 mg	16%	CNF
2600	Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried	Beef Products	2.95 mg	16%	USDA_SR

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Foods high in Iron

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