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 2851–2900 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2851	Seaweed, spirulina, raw	Vegetables and Vegetable Products	2.79 mg	16%	CNF
2852	Bison, ground, grass-fed, raw	Lamb, Veal, and Game Products	2.78 mg	15%	USDA_SR
2853	Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled	Beef Products	2.78 mg	15%	USDA_SR
2854	Beef, New Zealand, imported, oyster blade, separable lean only, cooked, braised	Beef Products	2.78 mg	15%	USDA_SR
2855	Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised	Beef Products	2.78 mg	15%	USDA_SR
2856	Pastrami, beef, 98% fat-free	Sausages and Luncheon Meats	2.78 mg	15%	USDA_SR
2857	Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.78 mg	15%	USDA_SR
2858	Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned	Beef Products	2.78 mg	15%	USDA_SR
2859	Turkey, gizzard, all classes, raw	Poultry Products	2.78 mg	15%	USDA_SR
2860	Fast foods, cheeseburger; single, regular patty, with condiments and vegetables	Fast Foods	2.78 mg	15%	USDA_SR
2861	PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust	Fast Foods	2.78 mg	15%	USDA_SR
2862	WENDY'S, Jr. Hamburger, with cheese	Fast Foods	2.78 mg	15%	USDA_SR
2863	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	2.78 mg	15%	USDA_SR
2864	Snacks, popcorn, home-prepared, oil-popped, unsalted	Snacks	2.78 mg	15%	USDA_SR
2865	Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.78 mg	15%	USDA_SR
2866	Cereals ready-to-eat, FAMILIA	Breakfast Cereals	2.78 mg	15%	USDA_SR
2867	Rolls, pumpernickel	Baked Products	2.78 mg	15%	USDA_SR
2868	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Baked Products	2.78 mg	15%	USDA_SR
2869	Beef, loin, top sirloin steak, boneless, lean, cooked, broiled	Beef Products	2.78 mg	15%	CNF
2870	Beef, loin, tenderloin, steak, lean, raw	Beef Products	2.78 mg	15%	CNF
2871	Deli-meat, pastrami, beef, extra lean, sliced	Sausages and Luncheon meats	2.78 mg	15%	CNF
2872	Roll, pumpernickel	Baked Products	2.78 mg	15%	CNF
2873	Snacks, popcorn, oil-popped, unsalted	Snacks	2.78 mg	15%	CNF
2874	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables	Fast Foods	2.78 mg	15%	CNF
2875	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	2.78 mg	15%	CNF
2876	Turkey, all classes, gizzard, raw	Poultry Products	2.78 mg	15%	CNF
2877	Beans, kidney, royal red, mature seeds, cooked, boiled with salt	Legumes and Legume Products	2.77 mg	15%	USDA_SR
2878	Beans, kidney, royal red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.77 mg	15%	USDA_SR
2879	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Products	2.77 mg	15%	USDA_SR
2880	Biscuits, plain or buttermilk, dry mix	Baked Products	2.77 mg	15%	USDA_SR
2881	Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.77 mg	15%	USDA_SR
2882	Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.77 mg	15%	USDA_SR
2883	Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.77 mg	15%	USDA_SR
2884	RICE-A-RONI, chicken flavor, unprepared	Meals, Entrees, and Side Dishes	2.77 mg	15%	USDA_SR
2885	Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised	Beef Products	2.77 mg	15%	USDA_SR
2886	Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.77 mg	15%	USDA_SR
2887	Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled	Beef Products	2.77 mg	15%	USDA_SR
2888	Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.77 mg	15%	USDA_SR
2889	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Breakfast Cereals	2.77 mg	15%	USDA_SR
2890	Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.77 mg	15%	USDA_SR
2891	Grains, rice and vermicelli mix, chicken flavour, unprepared	Mixed Dishes	2.77 mg	15%	CNF
2892	Fast foods, mexican, burrito with beef	Fast Foods	2.77 mg	15%	CNF
2893	Cracker, standard snack-type, sandwich with peanut butter	Baked Products	2.77 mg	15%	CNF
2894	Biscuit, plain/buttermilk, dry mix, unprepared	Baked Products	2.77 mg	15%	CNF
2895	Game meat, elk, raw	Lamb, Veal, and Game Products	2.76 mg	15%	USDA_SR
2896	Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.76 mg	15%	USDA_SR
2897	Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.76 mg	15%	USDA_SR
2898	Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.76 mg	15%	USDA_SR
2899	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.76 mg	15%	USDA_SR
2900	Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.76 mg	15%	USDA_SR

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Foods high in Iron

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