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 2651–2700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2651 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.90 mg | 16% | USDA_SR |
| 2652 | Cookies, fig bars | Baked Products | 2.90 mg | 16% | USDA_SR |
| 2653 | Bread, raisin, enriched | Baked Products | 2.90 mg | 16% | USDA_SR |
| 2654 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 2.90 mg | 16% | USDA_SR |
| 2655 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.90 mg | 16% | USDA_SR |
| 2656 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.90 mg | 16% | USDA_SR |
| 2657 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.90 mg | 16% | USDA_SR |
| 2658 | Babyfood, cookie, baby, fruit | Baby Foods | 2.90 mg | 16% | USDA_SR |
| 2659 | Deer (venison), sitka, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.90 mg | 16% | USDA_SR |
| 2660 | Cracker, cheese, Asiago | Baked Products | 2.90 mg | 16% | CNF |
| 2661 | Beef, loin, top sirloin roast, boneless, lean, cooked, roasted | Beef Products | 2.90 mg | 16% | CNF |
| 2662 | Beef, flank, flank steak, boneless, lean, cooked, braised | Beef Products | 2.90 mg | 16% | CNF |
| 2663 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 2.90 mg | 16% | CNF |
| 2664 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 2.90 mg | 16% | CNF |
| 2665 | Game meat, native, deer (venison), sitka, raw | Lamb, Veal and Game | 2.90 mg | 16% | CNF |
| 2666 | Cookie, fig bar | Baked Products | 2.90 mg | 16% | CNF |
| 2667 | Biscuit, plain/buttermilk, homemade | Baked Products | 2.90 mg | 16% | CNF |
| 2668 | Beef, ground, lean, patty, pan-fried | Beef Products | 2.90 mg | 16% | CNF |
| 2669 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 2.89 mg | 16% | USDA_SR |
| 2670 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2671 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2672 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2673 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.89 mg | 16% | USDA_SR |
| 2674 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.89 mg | 16% | USDA_SR |
| 2675 | Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2676 | Beef, ground, 90% lean meat / 10% fat, loaf, cooked, baked | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2677 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2678 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2679 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.89 mg | 16% | USDA_SR |
| 2680 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 2.89 mg | 16% | USDA_SR |
| 2681 | Pie crust, standard type, homemade, baked | Baked Products | 2.89 mg | 16% | CNF |
| 2682 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 2.89 mg | 16% | CNF |
| 2683 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 2.89 mg | 16% | CNF |
| 2684 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 2.89 mg | 16% | CNF |
| 2685 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2686 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2687 | Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2688 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 2.88 mg | 16% | USDA_SR |
| 2689 | Cake, gingerbread, prepared from recipe | Baked Products | 2.88 mg | 16% | USDA_SR |
| 2690 | Game meat, bison, ribeye, separable lean only, 1" steak, cooked, broiled | Lamb, Veal, and Game Products | 2.88 mg | 16% | USDA_SR |
| 2691 | Game meat, bison, chuck, shoulder clod, separable lean only, raw | Lamb, Veal, and Game Products | 2.88 mg | 16% | USDA_SR |
| 2692 | Crustaceans, crab, queen, cooked, moist heat | Finfish and Shellfish Products | 2.88 mg | 16% | USDA_SR |
| 2693 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2694 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2695 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2696 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, cooked | Beef Products | 2.88 mg | 16% | USDA_SR |
| 2697 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.88 mg | 16% | USDA_SR |
| 2698 | Game meat, bison, rib eye, lean, steak, cooked, broiled | Lamb, Veal and Game | 2.88 mg | 16% | CNF |
| 2699 | Game meat, bison, chuck, shoulder clod roast, lean, raw | Lamb, Veal and Game | 2.88 mg | 16% | CNF |
| 2700 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 2.88 mg | 16% | CNF |
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