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 3001–3050 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3001	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.70 mg	15%	CNF
3002	Cereal, ready to eat, Grainshop, Weetabix	Breakfast cereals	2.70 mg	15%	CNF
3003	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	2.70 mg	15%	CNF
3004	Cookie, oatmeal, homemade, without raisins	Baked Products	2.70 mg	15%	CNF
3005	Roll, dinner, rye	Baked Products	2.70 mg	15%	CNF
3006	Cracker, matzo, egg	Baked Products	2.70 mg	15%	CNF
3007	Game meat, native, caribou (reindeer), bone marrow, raw	Lamb, Veal and Game	2.70 mg	15%	CNF
3008	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	2.70 mg	15%	CNF
3009	Beef, ground, regular, broiled	Beef Products	2.70 mg	15%	CNF
3010	Beef, ground, medium, patty, pan-fried	Beef Products	2.70 mg	15%	CNF
3011	Duck, domesticated, meat only, roasted	Poultry Products	2.70 mg	15%	CNF
3012	Duck, domesticated, meat and skin, roasted	Poultry Products	2.70 mg	15%	CNF
3013	Bread, irish soda, prepared from recipe	Baked Products	2.69 mg	15%	USDA_SR
3014	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	2.69 mg	15%	USDA_SR
3015	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, cooked	Beef Products	2.69 mg	15%	USDA_SR
3016	Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.69 mg	15%	USDA_SR
3017	Pork, fresh, variety meats and by-products, pancreas, cooked, braised	Pork Products	2.69 mg	15%	USDA_SR
3018	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.69 mg	15%	USDA_SR
3019	Muffin, wheat bran, dry mix, prepared	Baked Products	2.69 mg	15%	CNF
3020	Bread, Irish soda, homemade	Baked Products	2.69 mg	15%	CNF
3021	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.69 mg	15%	CNF
3022	Pork, pancreas, braised	Pork Products	2.69 mg	15%	CNF
3023	Soup, pea, green or split, dehydrated	Soups, Sauces and Gravies	2.69 mg	15%	CNF
3024	Anchovies, canned in olive oil, with salt, drained	Finfish and Shellfish Products	2.69 mg	15%	USDA_FF
3025	Beef, ground, 85% lean meat / 15% fat, patty, cooked, pan-broiled	Beef Products	2.68 mg	15%	USDA_SR
3026	Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.68 mg	15%	USDA_SR
3027	Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	2.68 mg	15%	USDA_SR
3028	Mollusks, clam, mixed species, canned, drained solids	Finfish and Shellfish Products	2.68 mg	15%	USDA_SR
3029	Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.68 mg	15%	USDA_SR
3030	Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.68 mg	15%	USDA_SR
3031	Barley flour or meal	Cereal Grains and Pasta	2.68 mg	15%	USDA_SR
3032	Tomatoes, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%	USDA_SR
3033	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	2.68 mg	15%	USDA_SR
3034	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.68 mg	15%	USDA_SR
3035	Grains, barley flour	Cereals, Grains and Pasta	2.68 mg	15%	CNF
3036	Fast foods, dessert, cookies, chocolate chip	Fast Foods	2.68 mg	15%	CNF
3037	Bread, whole wheat, commercial, toasted	Baked Products	2.68 mg	15%	CNF
3038	Mollusks, clam, mixed species, canned, drained solids	Finfish and Shellfish Products	2.68 mg	15%	CNF
3039	Tomato, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%	CNF
3040	Soup, beef noodle, dehydrated	Soups, Sauces and Gravies	2.68 mg	15%	CNF
3041	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.67 mg	15%	USDA_SR
3042	Crackers, wheat, sandwich, with peanut butter filling	Baked Products	2.67 mg	15%	USDA_SR
3043	Beef, ground, unspecified fat content, cooked	Beef Products	2.67 mg	15%	USDA_SR
3044	Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.67 mg	15%	USDA_SR
3045	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.67 mg	15%	USDA_SR
3046	Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.67 mg	15%	USDA_SR
3047	Taquitos, frozen, beef and cheese, oven-heated	Meals, Entrees, and Side Dishes	2.67 mg	15%	USDA_SR
3048	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.67 mg	15%	USDA_SR
3049	Taquito, beef and cheese, frozen, heated in oven	Mixed Dishes	2.67 mg	15%	CNF
3050	Grains, rye	Cereals, Grains and Pasta	2.67 mg	15%	CNF

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Foods high in Iron

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