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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Beef, brisket, whole, separable lean only, all grades, raw | Beef Products | 1.92 mg | 11% |
| 2702 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.92 mg | 11% |
| 2703 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.92 mg | 11% |
| 2704 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% |
| 2705 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 1.92 mg | 11% |
| 2706 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.92 mg | 11% |
| 2707 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.92 mg | 11% |
| 2708 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.92 mg | 11% |
| 2709 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.92 mg | 11% |
| 2710 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.92 mg | 11% |
| 2711 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled | Beef Products | 1.92 mg | 11% |
| 2712 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 1.92 mg | 11% |
| 2713 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 1.92 mg | 11% |
| 2714 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.92 mg | 11% |
| 2715 | Fast foods, french toast sticks | Fast Foods | 1.92 mg | 11% |
| 2716 | BURGER KING, french toast sticks | Fast Foods | 1.92 mg | 11% |
| 2717 | Pork sausage, link/patty, reduced fat, cooked, pan-fried | Sausages and Luncheon Meats | 1.91 mg | 11% |
| 2718 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.91 mg | 11% |
| 2719 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 1.91 mg | 11% |
| 2720 | Fish, bass, freshwater, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.91 mg | 11% |
| 2721 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.91 mg | 11% |
| 2722 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.91 mg | 11% |
| 2723 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 1.91 mg | 11% |
| 2724 | Beef, New Zealand, imported, cube roll, separable lean and fat, raw | Beef Products | 1.91 mg | 11% |
| 2725 | Snacks, shrimp cracker | Snacks | 1.91 mg | 11% |
| 2726 | Fast foods, burrito, with beans and beef | Fast Foods | 1.91 mg | 11% |
| 2727 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 1.91 mg | 11% |
| 2728 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.91 mg | 11% |
| 2729 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.91 mg | 11% |
| 2730 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 1.91 mg | 11% |
| 2731 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.91 mg | 11% |
| 2732 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 1.90 mg | 11% |
| 2733 | Beef, New Zealand, imported, flat, separable lean only, raw | Beef Products | 1.90 mg | 11% |
| 2734 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.90 mg | 11% |
| 2735 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 1.90 mg | 11% |
| 2736 | Cheese, goat, soft type | Dairy and Egg Products | 1.90 mg | 11% |
| 2737 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 1.90 mg | 11% |
| 2738 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.90 mg | 11% |
| 2739 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.90 mg | 11% |
| 2740 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 2741 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 2742 | Candies, sugar-coated almonds | Sweets | 1.90 mg | 11% |
| 2743 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 1.90 mg | 11% |
| 2744 | Fast Foods, biscuit, with egg and sausage | Fast Foods | 1.90 mg | 11% |
| 2745 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 1.90 mg | 11% |
| 2746 | Chicken, broilers or fryers, neck, meat and skin, raw | Poultry Products | 1.90 mg | 11% |
| 2747 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.90 mg | 11% |
| 2748 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.90 mg | 11% |
| 2749 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 1.90 mg | 11% |
| 2750 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 1.90 mg | 11% |
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