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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.86 mg | 10% |
| 2802 | Turkey, canned, meat only, with broth | Poultry Products | 1.86 mg | 10% |
| 2803 | Fast foods, biscuit, with sausage | Fast Foods | 1.86 mg | 10% |
| 2804 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 1.86 mg | 10% |
| 2805 | Fast Food, Pizza Chain, 14" pizza, meat and vegetable topping, regular crust | Fast Foods | 1.86 mg | 10% |
| 2806 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% |
| 2807 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% |
| 2808 | Restaurant, Mexican, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 1.85 mg | 10% |
| 2809 | Pork, fresh, spareribs, separable lean and fat, cooked, braised | Pork Products | 1.85 mg | 10% |
| 2810 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised | Pork Products | 1.85 mg | 10% |
| 2811 | Beef, grass-fed, strip steaks, lean only, raw | Beef Products | 1.85 mg | 10% |
| 2812 | Beef, carcass, separable lean and fat, select, raw | Beef Products | 1.85 mg | 10% |
| 2813 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.85 mg | 10% |
| 2814 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 1.85 mg | 10% |
| 2815 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.85 mg | 10% |
| 2816 | Sausage, egg and cheese breakfast biscuit | Meals, Entrees, and Side Dishes | 1.85 mg | 10% |
| 2817 | Mulberries, raw | Fruits and Fruit Juices | 1.85 mg | 10% |
| 2818 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.85 mg | 10% |
| 2819 | Pie, cherry, prepared from recipe | Baked Products | 1.85 mg | 10% |
| 2820 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 1.85 mg | 10% |
| 2821 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 1.85 mg | 10% |
| 2822 | Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | Beef Products | 1.85 mg | 10% |
| 2823 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 1.85 mg | 10% |
| 2824 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 1.85 mg | 10% |
| 2825 | Cookies, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% |
| 2826 | Cookies, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% |
| 2827 | Beef, New Zealand, imported, flat, separable lean and fat, raw | Beef Products | 1.84 mg | 10% |
| 2828 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.84 mg | 10% |
| 2829 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.84 mg | 10% |
| 2830 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.84 mg | 10% |
| 2831 | Beef, New Zealand, imported, brisket navel end, separable lean only, cooked, braised | Beef Products | 1.84 mg | 10% |
| 2832 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.84 mg | 10% |
| 2833 | Cookies, brownies, prepared from recipe | Baked Products | 1.84 mg | 10% |
| 2834 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.84 mg | 10% |
| 2835 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.84 mg | 10% |
| 2836 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.84 mg | 10% |
| 2837 | Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | Fast Foods | 1.84 mg | 10% |
| 2838 | SUBWAY, turkey breast sub on white bread with lettuce and tomato | Fast Foods | 1.84 mg | 10% |
| 2839 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.84 mg | 10% |
| 2840 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.84 mg | 10% |
| 2841 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.84 mg | 10% |
| 2842 | Beef, rib, eye, small end (ribs 10- 12) separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.84 mg | 10% |
| 2843 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.84 mg | 10% |
| 2844 | Snacks, potato chips, cheese-flavor | Snacks | 1.84 mg | 10% |
| 2845 | JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.84 mg | 10% |
| 2846 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.83 mg | 10% |
| 2847 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 2848 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 2849 | Beef, carcass, separable lean and fat, choice, raw | Beef Products | 1.83 mg | 10% |
| 2850 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.83 mg | 10% |
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