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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2751 | Fish, salmon, red, canned, bones removed (Alaska Native) | American Indian/Alaska Native Foods | 1.90 mg | 11% |
| 2752 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 2753 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 2754 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 1.90 mg | 11% |
| 2755 | Peanut butter, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 2756 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 1.89 mg | 10% |
| 2757 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.89 mg | 10% |
| 2758 | Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | Beef Products | 1.89 mg | 10% |
| 2759 | Bread, wheat, sprouted | Baked Products | 1.89 mg | 10% |
| 2760 | Lamb, New Zealand, imported, breast, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.89 mg | 10% |
| 2761 | Scrapple, pork | Sausages and Luncheon Meats | 1.89 mg | 10% |
| 2762 | Beef, New Zealand, imported, chuck eye roll, separable lean and fat, raw | Beef Products | 1.89 mg | 10% |
| 2763 | Egg, whole, cooked, fried | Dairy and Egg Products | 1.89 mg | 10% |
| 2764 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.89 mg | 10% |
| 2765 | Beef, New Zealand, imported, eye round, separable lean only, cooked, slow roasted | Beef Products | 1.89 mg | 10% |
| 2766 | Beef, New Zealand, imported, oyster blade, separable lean and fat, raw | Beef Products | 1.89 mg | 10% |
| 2767 | Snack, Mixed Berry Bar | Snacks | 1.89 mg | 10% |
| 2768 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.88 mg | 10% |
| 2769 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.88 mg | 10% |
| 2770 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.88 mg | 10% |
| 2771 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 1.88 mg | 10% |
| 2772 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 1.88 mg | 10% |
| 2773 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.88 mg | 10% |
| 2774 | Lamb, New Zealand, imported, loin chop, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 1.88 mg | 10% |
| 2775 | Beef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted | Beef Products | 1.88 mg | 10% |
| 2776 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 2777 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.88 mg | 10% |
| 2778 | Currants, zante, dried | Fruits and Fruit Juices | 1.88 mg | 10% |
| 2779 | Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean only, raw | Beef Products | 1.88 mg | 10% |
| 2780 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 1.88 mg | 10% |
| 2781 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 1.88 mg | 10% |
| 2782 | Cheese, goat, hard type | Dairy and Egg Products | 1.88 mg | 10% |
| 2783 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 1.88 mg | 10% |
| 2784 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 2785 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% |
| 2786 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.87 mg | 10% |
| 2787 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.87 mg | 10% |
| 2788 | Soup, chicken broth cubes, dry | Soups, Sauces, and Gravies | 1.87 mg | 10% |
| 2789 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 1.87 mg | 10% |
| 2790 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 1.87 mg | 10% |
| 2791 | BURGER KING, CROISSAN'WICH with Sausage and Cheese | Fast Foods | 1.87 mg | 10% |
| 2792 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.87 mg | 10% |
| 2793 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.87 mg | 10% |
| 2794 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.86 mg | 10% |
| 2795 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.86 mg | 10% |
| 2796 | Bacon and beef sticks | Sausages and Luncheon Meats | 1.86 mg | 10% |
| 2797 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.86 mg | 10% |
| 2798 | Beef, cured, corned beef, brisket, cooked | Beef Products | 1.86 mg | 10% |
| 2799 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.86 mg | 10% |
| 2800 | Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw | Beef Products | 1.86 mg | 10% |
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