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 2601–2650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2601 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.95 mg | 16% | USDA_SR |
| 2602 | Veal, Australian, shank, hind, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 2.95 mg | 16% | USDA_SR |
| 2603 | Beef, variety meats and by-products, tongue, raw | Beef Products | 2.95 mg | 16% | USDA_SR |
| 2604 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.95 mg | 16% | USDA_SR |
| 2605 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.95 mg | 16% | USDA_SR |
| 2606 | Snacks, granola bars, hard, plain | Snacks | 2.95 mg | 16% | USDA_SR |
| 2607 | Beef, tongue, raw | Beef Products | 2.95 mg | 16% | CNF |
| 2608 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 2609 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 2610 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 2611 | Carob flour | Legumes and Legume Products | 2.94 mg | 16% | USDA_SR |
| 2612 | Bread, oatmeal, toasted | Baked Products | 2.94 mg | 16% | USDA_SR |
| 2613 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.94 mg | 16% | USDA_SR |
| 2614 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 2.94 mg | 16% | USDA_SR |
| 2615 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.94 mg | 16% | USDA_SR |
| 2616 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.94 mg | 16% | USDA_SR |
| 2617 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 2618 | Beef, loin, strip loin (new york) steak, boneless, lean, cooked, broiled | Beef Products | 2.94 mg | 16% | CNF |
| 2619 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 2.94 mg | 16% | CNF |
| 2620 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 2621 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 2622 | Carob (St. John's bread), flour | Legumes and Legume Products | 2.94 mg | 16% | CNF |
| 2623 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 2.93 mg | 16% | USDA_SR |
| 2624 | Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned | Beef Products | 2.93 mg | 16% | USDA_SR |
| 2625 | Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.93 mg | 16% | USDA_SR |
| 2626 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 2.93 mg | 16% | USDA_SR |
| 2627 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.93 mg | 16% | USDA_SR |
| 2628 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.93 mg | 16% | USDA_SR |
| 2629 | Beef, ground, regular, crumbled, pan-fried, rinsed | Beef Products | 2.93 mg | 16% | CNF |
| 2630 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 2.92 mg | 16% | USDA_SR |
| 2631 | Cake, pudding-type, chocolate, dry mix | Baked Products | 2.92 mg | 16% | USDA_SR |
| 2632 | Rolls, hamburger or hot dog, wheat/cracked wheat | Baked Products | 2.92 mg | 16% | USDA_SR |
| 2633 | Game meat, deer, ground, raw | Lamb, Veal, and Game Products | 2.92 mg | 16% | USDA_SR |
| 2634 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.92 mg | 16% | USDA_SR |
| 2635 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 2.92 mg | 16% | USDA_SR |
| 2636 | Game meat, deer (venison), ground, raw | Lamb, Veal and Game | 2.92 mg | 16% | CNF |
| 2637 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 2.92 mg | 16% | CNF |
| 2638 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 2.92 mg | 16% | CNF |
| 2639 | Bread, reduced-calorie, wheat | Baked Products | 2.91 mg | 16% | USDA_SR |
| 2640 | Ostrich, ground, raw | Poultry Products | 2.91 mg | 16% | USDA_SR |
| 2641 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.91 mg | 16% | USDA_SR |
| 2642 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.91 mg | 16% | USDA_SR |
| 2643 | Nuts, walnuts, english | Nut and Seed Products | 2.91 mg | 16% | USDA_SR |
| 2644 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% | USDA_SR |
| 2645 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled | Beef Products | 2.91 mg | 16% | USDA_SR |
| 2646 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 2.91 mg | 16% | USDA_SR |
| 2647 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 2.91 mg | 16% | CNF |
| 2648 | Ostrich, ground, raw | Poultry Products | 2.91 mg | 16% | CNF |
| 2649 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 2.91 mg | 16% | CNF |
| 2650 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 2.91 mg | 16% | CNF |
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