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 2751–2800 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2751	Beans, small white, boiled, salted	Legumes and Legume Products	2.84 mg	16%	CNF
2752	Beans, small white, boiled	Legumes and Legume Products	2.84 mg	16%	CNF
2753	Game meat, goat, raw	Lamb, Veal, and Game Products	2.83 mg	16%	USDA_SR
2754	Muffins, wheat bran, toaster-type with raisins, toasted	Baked Products	2.83 mg	16%	USDA_SR
2755	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	2.83 mg	16%	USDA_SR
2756	Bread, rye	Baked Products	2.83 mg	16%	USDA_SR
2757	Goose, domesticated, meat and skin, cooked, roasted	Poultry Products	2.83 mg	16%	USDA_SR
2758	Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled	Beef Products	2.83 mg	16%	USDA_SR
2759	Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.83 mg	16%	USDA_SR
2760	Beef, brisket, flat half, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.83 mg	16%	USDA_SR
2761	Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.83 mg	16%	USDA_SR
2762	Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	2.83 mg	16%	USDA_SR
2763	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	2.83 mg	16%	USDA_SR
2764	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	2.83 mg	16%	CNF
2765	Beef, loin, bottom sirloin tri-tip roast, boneless, lean, cooked, roasted	Beef Products	2.83 mg	16%	CNF
2766	Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0'') trim, cooked, roasted	Beef Products	2.83 mg	16%	CNF
2767	Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, cooked, broiled	Beef Products	2.83 mg	16%	CNF
2768	Beef, ground, lean, crumbled, pan-fried	Beef Products	2.83 mg	16%	CNF
2769	Muffin, wheat bran, toaster-type, with raisins, toasted	Baked Products	2.83 mg	16%	CNF
2770	Game meat, goat, raw	Lamb, Veal and Game	2.83 mg	16%	CNF
2771	Beef, ground, regular, patty, pan-fried	Beef Products	2.83 mg	16%	CNF
2772	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.83 mg	16%	CNF
2773	Goose, domesticated, meat and skin, roasted	Poultry Products	2.83 mg	16%	CNF
2774	Beef, ground, 93% lean meat /7% fat, patty, cooked, pan-broiled	Beef Products	2.82 mg	16%	USDA_SR
2775	Croutons, seasoned	Baked Products	2.82 mg	16%	USDA_SR
2776	Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.82 mg	16%	USDA_SR
2777	Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.82 mg	16%	USDA_SR
2778	Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.82 mg	16%	USDA_SR
2779	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked	Beef Products	2.82 mg	16%	USDA_SR
2780	Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.82 mg	16%	USDA_SR
2781	Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.82 mg	16%	USDA_SR
2782	Rice and vermicelli mix, beef flavor, unprepared	Meals, Entrees, and Side Dishes	2.82 mg	16%	USDA_SR
2783	Grains, rice and vermicelli mix, beef flavour, unprepared	Cereals, Grains and Pasta	2.82 mg	16%	CNF
2784	Muffin bar, all flavours	Baked Products	2.82 mg	16%	CNF
2785	Croutons, seasoned	Baked Products	2.82 mg	16%	CNF
2786	Muffins, corn, commercially prepared	Baked Products	2.81 mg	16%	USDA_SR
2787	Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.81 mg	16%	USDA_SR
2788	Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.81 mg	16%	USDA_SR
2789	Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.81 mg	16%	USDA_SR
2790	Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey	Breakfast Cereals	2.81 mg	16%	USDA_SR
2791	Bread, cracked-wheat	Baked Products	2.81 mg	16%	USDA_SR
2792	Mollusks, clam, mixed species, cooked, moist heat	Finfish and Shellfish Products	2.81 mg	16%	USDA_SR
2793	Cookies, gluten-free, chocolate sandwich, with creme filling	Baked Products	2.81 mg	16%	USDA_SR
2794	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.81 mg	16%	USDA_SR
2795	Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.81 mg	16%	USDA_SR
2796	Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.81 mg	16%	USDA_SR
2797	Beef, chuck, top blade, separable lean only, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.81 mg	16%	USDA_SR
2798	Millet, puffed	Breakfast Cereals	2.81 mg	16%	USDA_SR
2799	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Baked Products	2.81 mg	16%	USDA_SR
2800	Cereal, millet, puffed	Breakfast cereals	2.81 mg	16%	CNF

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Foods high in Iron

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