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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 1.74 mg | 10% |
| 3002 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.74 mg | 10% |
| 3003 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 1.74 mg | 10% |
| 3004 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% |
| 3005 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 3006 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.74 mg | 10% |
| 3007 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.74 mg | 10% |
| 3008 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 1.74 mg | 10% |
| 3009 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 3010 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% |
| 3011 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.74 mg | 10% |
| 3012 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.74 mg | 10% |
| 3013 | Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered | Lamb, Veal, and Game Products | 1.74 mg | 10% |
| 3014 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 1.74 mg | 10% |
| 3015 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 1.74 mg | 10% |
| 3016 | Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean and fat, raw | Beef Products | 1.74 mg | 10% |
| 3017 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.74 mg | 10% |
| 3018 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.74 mg | 10% |
| 3019 | Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 1.74 mg | 10% |
| 3020 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.74 mg | 10% |
| 3021 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.74 mg | 10% |
| 3022 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.74 mg | 10% |
| 3023 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.73 mg | 10% |
| 3024 | Lamb, New Zealand, imported, chump, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.73 mg | 10% |
| 3025 | Beerwurst, pork and beef | Sausages and Luncheon Meats | 1.73 mg | 10% |
| 3026 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 10% |
| 3027 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.73 mg | 10% |
| 3028 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.73 mg | 10% |
| 3029 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.73 mg | 10% |
| 3030 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.73 mg | 10% |
| 3031 | Turkey, ground, 93% lean, 7% fat, patties, broiled | Poultry Products | 1.73 mg | 10% |
| 3032 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% |
| 3033 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.73 mg | 10% |
| 3034 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.73 mg | 10% |
| 3035 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.73 mg | 10% |
| 3036 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 1.73 mg | 10% |
| 3037 | POPEYES, Fried Chicken, Mild, Skin and Breading | Fast Foods | 1.73 mg | 10% |
| 3038 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust | Fast Foods | 1.73 mg | 10% |
| 3039 | Fast foods, hamburger, large, single patty, with condiments | Fast Foods | 1.73 mg | 10% |
| 3040 | Poultry, mechanically deboned, from backs and necks without skin, raw | Poultry Products | 1.73 mg | 10% |
| 3041 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.73 mg | 10% |
| 3042 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.73 mg | 10% |
| 3043 | Beerwurst, beer salami, pork and beef | Sausages and Luncheon Meats | 1.73 mg | 10% |
| 3044 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.73 mg | 10% |
| 3045 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.73 mg | 10% |
| 3046 | Beans, baked, canned, with franks | Legumes and Legume Products | 1.73 mg | 10% |
| 3047 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised | Pork Products | 1.72 mg | 10% |
| 3048 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.72 mg | 10% |
| 3049 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.72 mg | 10% |
| 3050 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.72 mg | 10% |
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