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 2951–3000 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised	Lamb, Veal, and Game Products	2.71 mg	15%	USDA_SR
2952	Beef, ground, 90% lean meat / 10% fat, patty, cooked, broiled	Beef Products	2.71 mg	15%	USDA_SR
2953	Beef, New Zealand, imported, chuck eye roll, separable lean only, cooked, braised	Beef Products	2.71 mg	15%	USDA_SR
2954	Rolls, french	Baked Products	2.71 mg	15%	USDA_SR
2955	PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust	Fast Foods	2.71 mg	15%	USDA_SR
2956	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	2.71 mg	15%	USDA_SR
2957	Corn grain, yellow	Cereal Grains and Pasta	2.71 mg	15%	USDA_SR
2958	Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.71 mg	15%	USDA_SR
2959	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.71 mg	15%	USDA_SR
2960	Pasta mix, classic beef, unprepared	Meals, Entrees, and Side Dishes	2.71 mg	15%	USDA_SR
2961	Corn grain, white	Cereal Grains and Pasta	2.71 mg	15%	USDA_SR
2962	Pectin, unsweetened, dry mix	Sweets	2.71 mg	15%	USDA_SR
2963	Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, cooked, broiled	Beef Products	2.71 mg	15%	USDA_SR
2964	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.71 mg	15%	USDA_SR
2965	Spinach, raw	Vegetables and Vegetable Products	2.71 mg	15%	USDA_SR
2966	Pasta mix, classic beef, unprepared	Mixed Dishes	2.71 mg	15%	CNF
2967	Bread, 60% whole wheat, commercial	Baked Products	2.71 mg	15%	CNF
2968	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.71 mg	15%	CNF
2969	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain	Fast Foods	2.71 mg	15%	CNF
2970	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.71 mg	15%	CNF
2971	Sweets, pectin, unsweetened, dry mix	Sweets	2.71 mg	15%	CNF
2972	Roll, french	Baked Products	2.71 mg	15%	CNF
2973	Spinach, raw	Vegetables and Vegetable Products	2.71 mg	15%	CNF
2974	Beans, pinto, frozen, boiled, drained	Vegetables and Vegetable Products	2.71 mg	15%	CNF
2975	Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker	Breakfast cereals	2.71 mg	15%	CNF
2976	Rolls, dinner, rye	Baked Products	2.70 mg	15%	USDA_SR
2977	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.70 mg	15%	USDA_SR
2978	Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted	Beef Products	2.70 mg	15%	USDA_SR
2979	Hormel Pillow Pak Sliced Turkey Pepperoni	Sausages and Luncheon Meats	2.70 mg	15%	USDA_SR
2980	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.70 mg	15%	USDA_SR
2981	Tempeh	Legumes and Legume Products	2.70 mg	15%	USDA_SR
2982	Clif Z bar	Baby Foods	2.70 mg	15%	USDA_SR
2983	Cookies, oatmeal, prepared from recipe, without raisins	Baked Products	2.70 mg	15%	USDA_SR
2984	Crackers, matzo, egg	Baked Products	2.70 mg	15%	USDA_SR
2985	Bread, oatmeal	Baked Products	2.70 mg	15%	USDA_SR
2986	Duck, domesticated, meat only, cooked, roasted	Poultry Products	2.70 mg	15%	USDA_SR
2987	Duck, domesticated, meat and skin, cooked, roasted	Poultry Products	2.70 mg	15%	USDA_SR
2988	Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	2.70 mg	15%	USDA_SR
2989	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.70 mg	15%	USDA_SR
2990	Fish, herring eggs, Pacific, plain (Alaska Native)	American Indian/Alaska Native Foods	2.70 mg	15%	USDA_SR
2991	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%	USDA_SR
2992	Noodles, japanese, soba, dry	Cereal Grains and Pasta	2.70 mg	15%	USDA_SR
2993	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	2.70 mg	15%	USDA_SR
2994	Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Beef Products	2.70 mg	15%	USDA_SR
2995	Restaurant, Latino, empanadas, beef, prepared	Restaurant Foods	2.70 mg	15%	USDA_SR
2996	Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, braised	Beef Products	2.70 mg	15%	CNF
2997	Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, cooked, broiled	Beef Products	2.70 mg	15%	CNF
2998	Beef, loin, tenderloin, steak, lean and fat, 0mm (0") trim, raw	Beef Products	2.70 mg	15%	CNF
2999	Fish, herring eggs, native, Pacific, raw	Finfish and Shellfish Products	2.70 mg	15%	CNF
3000	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%	CNF

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Foods high in Iron

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