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 2801–2850 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2801	Muffin, corn, commercial	Baked Products	2.81 mg	16%	CNF
2802	Mollusks, clam, mixed species, boiled or steamed	Finfish and Shellfish Products	2.81 mg	16%	CNF
2803	Beef, brisket, lean, 0mm (0") trim, braised	Beef Products	2.81 mg	16%	CNF
2804	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Baked Products	2.80 mg	16%	USDA_SR
2805	Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled	Beef Products	2.80 mg	16%	USDA_SR
2806	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	2.80 mg	16%	USDA_SR
2807	Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw	Lamb, Veal, and Game Products	2.80 mg	16%	USDA_SR
2808	Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised	Lamb, Veal, and Game Products	2.80 mg	16%	USDA_SR
2809	Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.80 mg	16%	USDA_SR
2810	Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.80 mg	16%	USDA_SR
2811	BURGER KING, DOUBLE WHOPPER, no cheese	Fast Foods	2.80 mg	16%	USDA_SR
2812	Nuts, pecans, dry roasted, without salt added	Nut and Seed Products	2.80 mg	16%	USDA_SR
2813	Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.80 mg	16%	USDA_SR
2814	Nuts, pecans, dry roasted, with salt added	Nut and Seed Products	2.80 mg	16%	USDA_SR
2815	Caribou, tongue, raw (Alaska Native)	American Indian/Alaska Native Foods	2.80 mg	16%	USDA_SR
2816	Whale, beluga, flipper, raw (Alaska Native)	American Indian/Alaska Native Foods	2.80 mg	16%	USDA_SR
2817	Beef, chuck, top blade, separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.80 mg	16%	USDA_SR
2818	Prune puree	Fruits and Fruit Juices	2.80 mg	16%	USDA_SR
2819	Tamarinds, raw	Fruits and Fruit Juices	2.80 mg	16%	USDA_SR
2820	Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments, vegetables and mayonnaise	Fast Foods	2.80 mg	16%	CNF
2821	Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry)	Baked Products	2.80 mg	16%	CNF
2822	Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry)	Baked Products	2.80 mg	16%	CNF
2823	Beef, loin, top sirloin steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled	Beef Products	2.80 mg	16%	CNF
2824	Game meat, native, beluga, flipper, raw	Lamb, Veal and Game	2.80 mg	16%	CNF
2825	Game meat, native, bearded seal, intestine, boiled	Lamb, Veal and Game	2.80 mg	16%	CNF
2826	Cereal, ready to eat, Honest O's, Barbara's Bakery	Breakfast cereals	2.80 mg	16%	CNF
2827	Toaster pastry, fruit (strawberry, cherry, apple), low fat	Baked Products	2.80 mg	16%	CNF
2828	Game meat, bison, rib eye, separable lean only, raw	Lamb, Veal and Game	2.80 mg	16%	CNF
2829	Prune puree	Fruits and fruit juices	2.80 mg	16%	CNF
2830	Toaster pastry, fruit (apple, blueberry, cherry, strawberry)	Baked Products	2.80 mg	16%	CNF
2831	Toaster pastry, brown sugar and cinnamon	Baked Products	2.80 mg	16%	CNF
2832	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	2.80 mg	16%	CNF
2833	Lamb, cubed for stew or kabob, lean braised	Lamb, Veal and Game	2.80 mg	16%	CNF
2834	Nuts, pecans, dry roasted, salted	Nuts and Seeds	2.80 mg	16%	CNF
2835	Nuts, pecans, dry roasted	Nuts and Seeds	2.80 mg	16%	CNF
2836	Tamarind, raw	Fruits and fruit juices	2.80 mg	16%	CNF
2837	Cookies, vanilla wafers, higher fat	Baked Products	2.79 mg	16%	USDA_SR
2838	Ostrich, tip trimmed, cooked	Poultry Products	2.79 mg	16%	USDA_SR
2839	Cookies, oatmeal, commercially prepared, soft-type	Baked Products	2.79 mg	16%	USDA_SR
2840	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.79 mg	16%	USDA_SR
2841	Corn bran, crude	Cereal Grains and Pasta	2.79 mg	16%	USDA_SR
2842	Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.79 mg	16%	USDA_SR
2843	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked	Beef Products	2.79 mg	16%	USDA_SR
2844	Seaweed, spirulina, raw	Vegetables and Vegetable Products	2.79 mg	16%	USDA_SR
2845	Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.79 mg	16%	USDA_SR
2846	Bread, spelt, commercial, toasted	Baked Products	2.79 mg	16%	CNF
2847	Ostrich, tip trimmed, cooked	Poultry Products	2.79 mg	16%	CNF
2848	Veal, milk-fed, shoulder, blade steak, lean and fat, braised	Lamb, Veal and Game	2.79 mg	16%	CNF
2849	Grains, corn bran, crude	Cereals, Grains and Pasta	2.79 mg	16%	CNF
2850	Cookie, oatmeal (with or without raisins), commercial, soft-type	Baked Products	2.79 mg	16%	CNF

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Foods high in Iron

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