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 3051–3100 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3051	Cracker, wheat, sandwich, with peanut butter filling	Baked Products	2.67 mg	15%	CNF
3052	Fonio, grain, dry, raw	Cereal Grains and Pasta	2.66 mg	15%	USDA_FF
3053	Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	2.66 mg	15%	USDA_SR
3054	Apricots, dried, sulfured, uncooked	Fruits and Fruit Juices	2.66 mg	15%	USDA_SR
3055	Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.66 mg	15%	USDA_SR
3056	Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	2.66 mg	15%	USDA_SR
3057	Game meat, bison, top round, separable lean only, 1" steak, raw	Lamb, Veal, and Game Products	2.66 mg	15%	USDA_SR
3058	Tofu, raw, firm, prepared with calcium sulfate	Legumes and Legume Products	2.66 mg	15%	USDA_SR
3059	Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	2.66 mg	15%	USDA_SR
3060	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.66 mg	15%	USDA_SR
3061	Snacks, popcorn, air-popped (Unsalted)	Snacks	2.66 mg	15%	USDA_SR
3062	Beef, plate, outside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.66 mg	15%	USDA_SR
3063	Game meat, bison, top round, lean, steak, raw	Lamb, Veal and Game	2.66 mg	15%	CNF
3064	Snacks, popcorn, air-popped, white popcorn	Snacks	2.66 mg	15%	CNF
3065	English muffin, whole wheat, toasted	Baked Products	2.66 mg	15%	CNF
3066	Apricot, dried, sulphured, uncooked	Fruits and fruit juices	2.66 mg	15%	CNF
3067	Sourdough culture, 75% hydration		2.65 mg	15%	CUSTOM
3068	Ostrich, outside leg, raw	Poultry Products	2.65 mg	15%	USDA_SR
3069	Lamb, variety meats and by-products, tongue, raw	Lamb, Veal, and Game Products	2.65 mg	15%	USDA_SR
3070	Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.65 mg	15%	USDA_SR
3071	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Baked Products	2.65 mg	15%	USDA_SR
3072	Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.65 mg	15%	USDA_SR
3073	Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.65 mg	15%	USDA_SR
3074	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	2.65 mg	15%	USDA_SR
3075	Candies, milk chocolate, with rice cereal	Sweets	2.65 mg	15%	USDA_SR
3076	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	2.65 mg	15%	USDA_SR
3077	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.65 mg	15%	CNF
3078	Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked	Baked Products	2.65 mg	15%	CNF
3079	Ostrich, outside leg, raw	Poultry Products	2.65 mg	15%	CNF
3080	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	2.65 mg	15%	CNF
3081	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	2.65 mg	15%	CNF
3082	Fast foods, entree, clams, breaded and fried	Fast Foods	2.65 mg	15%	CNF
3083	Candies, bars, milk chocolate with rice cereal	Sweets	2.65 mg	15%	CNF
3084	Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving	Baked Products	2.65 mg	15%	CNF
3085	Cookie, oatmeal, homemade, with raisins	Baked Products	2.65 mg	15%	CNF
3086	Lamb, tongue, raw	Lamb, Veal and Game	2.65 mg	15%	CNF
3087	Crackers, wheat, regular	Baked Products	2.64 mg	15%	USDA_SR
3088	Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.64 mg	15%	USDA_SR
3089	Yardlong beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.64 mg	15%	USDA_SR
3090	Yardlong beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.64 mg	15%	USDA_SR
3091	Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.64 mg	15%	USDA_SR
3092	Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	2.64 mg	15%	USDA_SR
3093	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.64 mg	15%	USDA_SR
3094	ARBY'S, roast beef sandwich, classic	Fast Foods	2.64 mg	15%	USDA_SR
3095	Fast foods, roast beef sandwich, plain	Fast Foods	2.64 mg	15%	USDA_SR
3096	Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.64 mg	15%	USDA_SR
3097	Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.64 mg	15%	USDA_SR
3098	Snacks, trail mix, tropical	Snacks	2.64 mg	15%	USDA_SR
3099	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	2.64 mg	15%	CNF
3100	Snacks, trail mix, tropical	Snacks	2.64 mg	15%	CNF

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Foods high in Iron

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