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 2901–2950 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2901	Fast food, biscuit	Fast Foods	2.76 mg	15%	USDA_SR
2902	Candies, sweet chocolate	Sweets	2.76 mg	15%	USDA_SR
2903	Bagels, wheat	Baked Products	2.76 mg	15%	USDA_SR
2904	Fast food, biscuit	Fast Foods	2.76 mg	15%	CNF
2905	Bagel, whole-wheat (multigrain)	Baked Products	2.76 mg	15%	CNF
2906	Beef, loin, tenderloin, roast, lean, raw	Beef Products	2.76 mg	15%	CNF
2907	Candies, bars, sweet chocolate	Sweets	2.76 mg	15%	CNF
2908	Game meat, elk, raw	Lamb, Veal and Game	2.76 mg	15%	CNF
2909	Game meat, elk, ground, raw	Lamb, Veal, and Game Products	2.75 mg	15%	USDA_SR
2910	Tofu, hard, prepared with nigari	Legumes and Legume Products	2.75 mg	15%	USDA_SR
2911	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	Meals, Entrees, and Side Dishes	2.75 mg	15%	USDA_SR
2912	Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.75 mg	15%	USDA_SR
2913	Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.75 mg	15%	USDA_SR
2914	Biscuits, mixed grain, refrigerated dough	Baked Products	2.75 mg	15%	USDA_SR
2915	WENDY'S, Double Stack, with cheese	Fast Foods	2.75 mg	15%	USDA_SR
2916	Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.75 mg	15%	USDA_SR
2917	Pasta mix, classic cheeseburger macaroni, unprepared	Meals, Entrees, and Side Dishes	2.75 mg	15%	USDA_SR
2918	Cookies, animal crackers (includes arrowroot, tea biscuits)	Baked Products	2.75 mg	15%	USDA_SR
2919	CRACKER BARREL, grilled sirloin steak	Restaurant Foods	2.75 mg	15%	USDA_SR
2920	Pasta mix, classic cheeseburger macaroni, unprepared	Mixed Dishes	2.75 mg	15%	CNF
2921	Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, raw	Beef Products	2.75 mg	15%	CNF
2922	Game meat, elk, ground, raw	Lamb, Veal and Game	2.75 mg	15%	CNF
2923	Cookie, animal crackers (arrowroot, social tea)	Baked Products	2.75 mg	15%	CNF
2924	Biscuit, multigrain, refrigerated dough	Baked Products	2.75 mg	15%	CNF
2925	Rolls, dinner, sweet	Baked Products	2.74 mg	15%	USDA_SR
2926	Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked	Beef Products	2.74 mg	15%	USDA_SR
2927	Beef, chuck, top blade, separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.74 mg	15%	USDA_SR
2928	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	2.74 mg	15%	USDA_SR
2929	Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave)	Poultry Products	2.74 mg	15%	USDA_SR
2930	School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.74 mg	15%	USDA_SR
2931	Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.74 mg	15%	USDA_SR
2932	Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled	Beef Products	2.74 mg	15%	CNF
2933	Chicken, wing, frozen, glazed, barbecue flavour, heated in the microwave	Poultry Products	2.74 mg	15%	CNF
2934	Beef, ground, lean, loaf, baked	Beef Products	2.74 mg	15%	CNF
2935	Egg, yolk, raw, fresh	Dairy and Egg Products	2.73 mg	15%	USDA_SR
2936	WENDY'S, CLASSIC SINGLE Hamburger, no cheese	Fast Foods	2.73 mg	15%	USDA_SR
2937	Cereal, ready to eat, Crispy Rice, Nature's Path	Breakfast cereals	2.73 mg	15%	CNF
2938	Beef, ground, extra lean, patty, pan-fried	Beef Products	2.73 mg	15%	CNF
2939	Crackers, rusk toast	Baked Products	2.72 mg	15%	USDA_SR
2940	Crackers, cheese, sandwich-type with peanut butter filling	Baked Products	2.72 mg	15%	USDA_SR
2941	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	2.72 mg	15%	USDA_SR
2942	Beef, New Zealand, imported, hind shin, separable lean only, cooked, braised	Beef Products	2.72 mg	15%	USDA_SR
2943	Veal, variety meats and by-products, tongue, raw	Lamb, Veal, and Game Products	2.72 mg	15%	USDA_SR
2944	Archway Home Style Cookies, Peanut Butter	Baked Products	2.72 mg	15%	USDA_SR
2945	Cake, sponge, commercially prepared	Baked Products	2.72 mg	15%	USDA_SR
2946	Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.72 mg	15%	USDA_SR
2947	Cracker, rusk toast	Baked Products	2.72 mg	15%	CNF
2948	Cracker, cheese, sandwich-type, with peanut butter filling	Baked Products	2.72 mg	15%	CNF
2949	Cake, sponge, commercial	Baked Products	2.72 mg	15%	CNF
2950	Veal, tongue, raw	Lamb, Veal and Game	2.72 mg	15%	CNF

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Foods high in Iron

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