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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.02 mg | 11% |
| 2552 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.02 mg | 11% |
| 2553 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.02 mg | 11% |
| 2554 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.02 mg | 11% |
| 2555 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.02 mg | 11% |
| 2556 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.02 mg | 11% |
| 2557 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.02 mg | 11% |
| 2558 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.02 mg | 11% |
| 2559 | Cream puff shell, prepared from recipe | Baked Products | 2.02 mg | 11% |
| 2560 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.01 mg | 11% |
| 2561 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.01 mg | 11% |
| 2562 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.01 mg | 11% |
| 2563 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 2.01 mg | 11% |
| 2564 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.01 mg | 11% |
| 2565 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 2.01 mg | 11% |
| 2566 | McDONALD'S, Sausage Biscuit | Fast Foods | 2.01 mg | 11% |
| 2567 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 2.01 mg | 11% |
| 2568 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.01 mg | 11% |
| 2569 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 2.01 mg | 11% |
| 2570 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 2.00 mg | 11% |
| 2571 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 2.00 mg | 11% |
| 2572 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.00 mg | 11% |
| 2573 | Vegetarian fillets | Legumes and Legume Products | 2.00 mg | 11% |
| 2574 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.00 mg | 11% |
| 2575 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.00 mg | 11% |
| 2576 | Butter replacement, without fat, powder | Fats and Oils | 2.00 mg | 11% |
| 2577 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 2.00 mg | 11% |
| 2578 | Winged bean tuber, raw | Vegetables and Vegetable Products | 2.00 mg | 11% |
| 2579 | Veal, foreshank, osso buco, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 2.00 mg | 11% |
| 2580 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 2.00 mg | 11% |
| 2581 | HOT POCKETS Ham 'N Cheese Stuffed Sandwich, frozen | Meals, Entrees, and Side Dishes | 2.00 mg | 11% |
| 2582 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.00 mg | 11% |
| 2583 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 2.00 mg | 11% |
| 2584 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 2.00 mg | 11% |
| 2585 | Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu | Legumes and Legume Products | 2.00 mg | 11% |
| 2586 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.00 mg | 11% |
| 2587 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.00 mg | 11% |
| 2588 | Cookies, chocolate chip, refrigerated dough | Baked Products | 2.00 mg | 11% |
| 2589 | Cookies, graham crackers, chocolate-coated | Baked Products | 2.00 mg | 11% |
| 2590 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 2.00 mg | 11% |
| 2591 | McDONALD'S, BIG MAC | Fast Foods | 2.00 mg | 11% |
| 2592 | BURGER KING, WHOPPER, with cheese | Fast Foods | 2.00 mg | 11% |
| 2593 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.00 mg | 11% |
| 2594 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.00 mg | 11% |
| 2595 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 2.00 mg | 11% |
| 2596 | School Lunch, chicken nuggets, whole grain breaded | Fast Foods | 1.99 mg | 11% |
| 2597 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.99 mg | 11% |
| 2598 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour | Poultry Products | 1.99 mg | 11% |
| 2599 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.99 mg | 11% |
| 2600 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 1.99 mg | 11% |
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