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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.83 mg | 10% |
| 2852 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.83 mg | 10% |
| 2853 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 1.83 mg | 10% |
| 2854 | Bread, raisin, unenriched | Baked Products | 1.83 mg | 10% |
| 2855 | Oscar Mayer, Salami (hard) | Sausages and Luncheon Meats | 1.83 mg | 10% |
| 2856 | McDONALD'S, Hotcakes (plain) | Fast Foods | 1.83 mg | 10% |
| 2857 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.83 mg | 10% |
| 2858 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.83 mg | 10% |
| 2859 | Fast foods, burrito, with beans, cheese, and beef | Fast Foods | 1.82 mg | 10% |
| 2860 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.82 mg | 10% |
| 2861 | Beef, New Zealand, imported, ribs prepared, raw | Beef Products | 1.82 mg | 10% |
| 2862 | TACO BELL, BURRITO SUPREME with beef | Fast Foods | 1.82 mg | 10% |
| 2863 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 1.82 mg | 10% |
| 2864 | Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw | Beef Products | 1.82 mg | 10% |
| 2865 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.82 mg | 10% |
| 2866 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.82 mg | 10% |
| 2867 | Pork, fresh, variety meats and by-products, brain, cooked, braised | Pork Products | 1.82 mg | 10% |
| 2868 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised | Pork Products | 1.82 mg | 10% |
| 2869 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 2870 | Puddings, chocolate, dry mix, regular | Sweets | 1.82 mg | 10% |
| 2871 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 2872 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 2873 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.81 mg | 10% |
| 2874 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.81 mg | 10% |
| 2875 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 1.81 mg | 10% |
| 2876 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 1.81 mg | 10% |
| 2877 | Vermicelli, made from soy | Legumes and Legume Products | 1.81 mg | 10% |
| 2878 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% |
| 2879 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.81 mg | 10% |
| 2880 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.81 mg | 10% |
| 2881 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.81 mg | 10% |
| 2882 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.81 mg | 10% |
| 2883 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.81 mg | 10% |
| 2884 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.81 mg | 10% |
| 2885 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.81 mg | 10% |
| 2886 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.81 mg | 10% |
| 2887 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.81 mg | 10% |
| 2888 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 1.81 mg | 10% |
| 2889 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.81 mg | 10% |
| 2890 | Beef, New Zealand, imported, variety meats and by-products, tongue, raw | Beef Products | 1.81 mg | 10% |
| 2891 | Danish pastry, cheese | Baked Products | 1.80 mg | 10% |
| 2892 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.80 mg | 10% |
| 2893 | Beverages, Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows | Beverages | 1.80 mg | 10% |
| 2894 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 1.80 mg | 10% |
| 2895 | Cake, pudding-type, carrot, dry mix | Baked Products | 1.80 mg | 10% |
| 2896 | Pancakes, plain, prepared from recipe | Baked Products | 1.80 mg | 10% |
| 2897 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.80 mg | 10% |
| 2898 | Turkey, diced, light and dark meat, seasoned | Poultry Products | 1.80 mg | 10% |
| 2899 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.80 mg | 10% |
| 2900 | Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix | Beverages | 1.80 mg | 10% |
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