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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Sausage, Italian, pork, mild, raw | Sausages and Luncheon Meats | 1.77 mg | 10% |
| 2952 | Meatballs, frozen, Italian style | Sausages and Luncheon Meats | 1.77 mg | 10% |
| 2953 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.77 mg | 10% |
| 2954 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw | Lamb, Veal, and Game Products | 1.77 mg | 10% |
| 2955 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 1.77 mg | 10% |
| 2956 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.77 mg | 10% |
| 2957 | Fast foods, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 1.77 mg | 10% |
| 2958 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.77 mg | 10% |
| 2959 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.77 mg | 10% |
| 2960 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.77 mg | 10% |
| 2961 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.77 mg | 10% |
| 2962 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.77 mg | 10% |
| 2963 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 1.77 mg | 10% |
| 2964 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 1.77 mg | 10% |
| 2965 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 1.77 mg | 10% |
| 2966 | Restaurant, Latino, black bean soup | Restaurant Foods | 1.76 mg | 10% |
| 2967 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.76 mg | 10% |
| 2968 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 1.76 mg | 10% |
| 2969 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.76 mg | 10% |
| 2970 | Sausage, beef, cured, cooked, smoked | Sausages and Luncheon Meats | 1.76 mg | 10% |
| 2971 | McDONALD'S, Southern Style Chicken Biscuit | Fast Foods | 1.76 mg | 10% |
| 2972 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.76 mg | 10% |
| 2973 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.76 mg | 10% |
| 2974 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.76 mg | 10% |
| 2975 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% |
| 2976 | Fast foods, biscuit, with crispy chicken fillet | Fast Foods | 1.76 mg | 10% |
| 2977 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.76 mg | 10% |
| 2978 | Lamb, variety meats and by-products, brain, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% |
| 2979 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% |
| 2980 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.75 mg | 10% |
| 2981 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% |
| 2982 | Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.75 mg | 10% |
| 2983 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised | Pork Products | 1.75 mg | 10% |
| 2984 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 1.75 mg | 10% |
| 2985 | Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.75 mg | 10% |
| 2986 | Candies, truffles, prepared-from-recipe | Sweets | 1.75 mg | 10% |
| 2987 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 1.75 mg | 10% |
| 2988 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 2989 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.75 mg | 10% |
| 2990 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 2991 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.75 mg | 10% |
| 2992 | Egg, whole, raw, fresh | Dairy and Egg Products | 1.75 mg | 10% |
| 2993 | Egg, whole, cooked, poached | Dairy and Egg Products | 1.75 mg | 10% |
| 2994 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.75 mg | 10% |
| 2995 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 1.74 mg | 10% |
| 2996 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 1.74 mg | 10% |
| 2997 | McDONALD'S, BIG BREAKFAST | Fast Foods | 1.74 mg | 10% |
| 2998 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.74 mg | 10% |
| 2999 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% |
| 3000 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% |
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