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 2701–2750 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2701	Beef, ground, regular, crumbled, not rinsed, pan-fried	Beef Products	2.88 mg	16%	CNF
2702	Fast foods, hot dog with chili	Fast Foods	2.88 mg	16%	CNF
2703	Fast foods, sandwiches and burgers, hamburger, regular, double patty, plain	Fast Foods	2.88 mg	16%	CNF
2704	Cake, gingerbread, homemade	Baked Products	2.88 mg	16%	CNF
2705	Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed	Finfish and Shellfish Products	2.88 mg	16%	CNF
2706	Bread, pumpernickel	Baked Products	2.87 mg	16%	USDA_SR
2707	Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.87 mg	16%	USDA_SR
2708	Snacks, popcorn, microwave, 94% fat free	Snacks	2.87 mg	16%	USDA_SR
2709	Muffins, English, wheat	Baked Products	2.87 mg	16%	USDA_SR
2710	Goose, domesticated, meat only, cooked, roasted	Poultry Products	2.87 mg	16%	USDA_SR
2711	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.87 mg	16%	USDA_SR
2712	McDONALD'S, Hamburger	Fast Foods	2.87 mg	16%	USDA_SR
2713	Fast foods, hamburger; single, regular patty; with condiments	Fast Foods	2.87 mg	16%	USDA_SR
2714	BURGER KING, Hamburger	Fast Foods	2.87 mg	16%	USDA_SR
2715	Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.87 mg	16%	USDA_SR
2716	T.G.I. FRIDAY'S, classic sirloin steak (10 oz)	Restaurant Foods	2.87 mg	16%	USDA_SR
2717	Pasta mix, Italian lasagna, unprepared	Meals, Entrees, and Side Dishes	2.87 mg	16%	USDA_SR
2718	Bread, pan dulce, sweet yeast bread	Baked Products	2.87 mg	16%	USDA_SR
2719	Snacks, popcorn, microwave, lower in fat	Snacks	2.87 mg	16%	CNF
2720	Fast foods, sandwiches and burgers, roast beef sandwich with cheese	Fast Foods	2.87 mg	16%	CNF
2721	Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments	Fast Foods	2.87 mg	16%	CNF
2722	English muffin, wheat	Baked Products	2.87 mg	16%	CNF
2723	Goose, domesticated, meat only, roasted	Poultry Products	2.87 mg	16%	CNF
2724	Ostrich, tip trimmed, raw	Poultry Products	2.86 mg	16%	USDA_SR
2725	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Breakfast Cereals	2.86 mg	16%	USDA_SR
2726	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.86 mg	16%	USDA_SR
2727	KFC, biscuit	Fast Foods	2.86 mg	16%	USDA_SR
2728	Ostrich, tip trimmed, raw	Poultry Products	2.86 mg	16%	CNF
2729	Candies, chocolate covered, dietetic or low calorie	Sweets	2.86 mg	16%	CNF
2730	Cereal, ready to eat, Harvest Crunch: original, Quaker	Breakfast cereals	2.86 mg	16%	CNF
2731	Beans, black turtle, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.85 mg	16%	USDA_SR
2732	Beans, black turtle, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.85 mg	16%	USDA_SR
2733	Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.85 mg	16%	USDA_SR
2734	Beef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled	Beef Products	2.85 mg	16%	USDA_SR
2735	Beef, chopped, cured, smoked	Sausages and Luncheon Meats	2.85 mg	16%	USDA_SR
2736	Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.85 mg	16%	USDA_SR
2737	Seaweed, kelp, raw	Vegetables and Vegetable Products	2.85 mg	16%	USDA_SR
2738	Beef, hip, inside (top) round roast, boneless, lean, cooked, roasted	Beef Products	2.85 mg	16%	CNF
2739	Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted	Beef Products	2.85 mg	16%	CNF
2740	Beef, ground, extra lean, crumbled, pan-fried	Beef Products	2.85 mg	16%	CNF
2741	Beans, black turtle, mature seeds, boiled, salted	Legumes and Legume Products	2.85 mg	16%	CNF
2742	Beans, black turtle, mature seeds, boiled	Legumes and Legume Products	2.85 mg	16%	CNF
2743	Seaweed, kelp (kombu, tangle), raw	Vegetables and Vegetable Products	2.85 mg	16%	CNF
2744	Beans, small white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.84 mg	16%	USDA_SR
2745	Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	2.84 mg	16%	USDA_SR
2746	Beans, small white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.84 mg	16%	USDA_SR
2747	Peanut spread, reduced sugar	Legumes and Legume Products	2.84 mg	16%	USDA_SR
2748	Beef, chuck for stew, separable lean and fat, select, cooked, braised	Beef Products	2.84 mg	16%	USDA_SR
2749	Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled	Beef Products	2.84 mg	16%	USDA_SR
2750	Peanut butter, lower sugar	Legumes and Legume Products	2.84 mg	16%	CNF

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Foods high in Iron

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