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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Beef, grass-fed, ground, raw | Beef Products | 1.99 mg | 11% |
| 2602 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.99 mg | 11% |
| 2603 | Purslane, raw | Vegetables and Vegetable Products | 1.99 mg | 11% |
| 2604 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.99 mg | 11% |
| 2605 | Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch | Baked Products | 1.99 mg | 11% |
| 2606 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.99 mg | 11% |
| 2607 | Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.99 mg | 11% |
| 2608 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 1.99 mg | 11% |
| 2609 | Beans, baked, home prepared | Legumes and Legume Products | 1.99 mg | 11% |
| 2610 | Cookies, brownies, dry mix, regular | Baked Products | 1.99 mg | 11% |
| 2611 | PAPA JOHN'S 14" Pepperoni Pizza, Original Crust | Fast Foods | 1.98 mg | 11% |
| 2612 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.98 mg | 11% |
| 2613 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.98 mg | 11% |
| 2614 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 1.98 mg | 11% |
| 2615 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.98 mg | 11% |
| 2616 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.98 mg | 11% |
| 2617 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.98 mg | 11% |
| 2618 | Turkey, ground, 85% lean, 15% fat, pan-broiled crumbles | Poultry Products | 1.98 mg | 11% |
| 2619 | Lamb, Australian, imported, fresh, external fat, cooked | Lamb, Veal, and Game Products | 1.98 mg | 11% |
| 2620 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 1.98 mg | 11% |
| 2621 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.98 mg | 11% |
| 2622 | Rice flour, brown | Cereal Grains and Pasta | 1.98 mg | 11% |
| 2623 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.98 mg | 11% |
| 2624 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.98 mg | 11% |
| 2625 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 1.98 mg | 11% |
| 2626 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.98 mg | 11% |
| 2627 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.97 mg | 11% |
| 2628 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.97 mg | 11% |
| 2629 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.97 mg | 11% |
| 2630 | Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven) | Poultry Products | 1.97 mg | 11% |
| 2631 | McDONALD'S, Sausage McMUFFIN with Egg | Fast Foods | 1.97 mg | 11% |
| 2632 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 1.97 mg | 11% |
| 2633 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.97 mg | 11% |
| 2634 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 1.97 mg | 11% |
| 2635 | Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal | Breakfast Cereals | 1.97 mg | 11% |
| 2636 | Beef, New Zealand, imported, bolar blade, separable lean and fat, raw | Beef Products | 1.97 mg | 11% |
| 2637 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.97 mg | 11% |
| 2638 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.97 mg | 11% |
| 2639 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 1.97 mg | 11% |
| 2640 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.97 mg | 11% |
| 2641 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.97 mg | 11% |
| 2642 | Danish pastry, cinnamon, enriched | Baked Products | 1.96 mg | 11% |
| 2643 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.96 mg | 11% |
| 2644 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.96 mg | 11% |
| 2645 | Beef, New Zealand, imported, striploin, separable lean only, cooked, fast fried | Beef Products | 1.96 mg | 11% |
| 2646 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.96 mg | 11% |
| 2647 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 2648 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.96 mg | 11% |
| 2649 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.96 mg | 11% |
| 2650 | Snacks, rice cakes, brown rice, multigrain | Snacks | 1.96 mg | 11% |
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