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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Pancakes, blueberry, prepared from recipe | Baked Products | 1.72 mg | 10% |
| 3052 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.72 mg | 10% |
| 3053 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.72 mg | 10% |
| 3054 | Beef, New Zealand, imported, striploin, separable lean and fat, cooked, fast fried | Beef Products | 1.72 mg | 10% |
| 3055 | Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato | Fast Foods | 1.72 mg | 10% |
| 3056 | SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato | Fast Foods | 1.72 mg | 10% |
| 3057 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 1.72 mg | 10% |
| 3058 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.72 mg | 10% |
| 3059 | Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise | Fast Foods | 1.71 mg | 10% |
| 3060 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 1.71 mg | 10% |
| 3061 | Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 9, raw | Beef Products | 1.71 mg | 10% |
| 3062 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.71 mg | 10% |
| 3063 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 1.71 mg | 10% |
| 3064 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.71 mg | 10% |
| 3065 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.71 mg | 10% |
| 3066 | Candies, milk chocolate coated raisins | Sweets | 1.71 mg | 10% |
| 3067 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 1.71 mg | 10% |
| 3068 | Pancakes, plain, reduced fat | Baked Products | 1.71 mg | 10% |
| 3069 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.71 mg | 10% |
| 3070 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 1.71 mg | 10% |
| 3071 | Beef, flank, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.71 mg | 10% |
| 3072 | Cookies, peanut butter, refrigerated dough | Baked Products | 1.70 mg | 9% |
| 3073 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 1.70 mg | 9% |
| 3074 | Refried beans, canned, vegetarian | Legumes and Legume Products | 1.70 mg | 9% |
| 3075 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.70 mg | 9% |
| 3076 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 3077 | Soup, pea, split with ham, canned, condensed | Soups, Sauces, and Gravies | 1.70 mg | 9% |
| 3078 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 1.70 mg | 9% |
| 3079 | Pizza, meat topping, thick crust, frozen, cooked | Fast Foods | 1.70 mg | 9% |
| 3080 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.70 mg | 9% |
| 3081 | Pancakes, buttermilk, prepared from recipe | Baked Products | 1.70 mg | 9% |
| 3082 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.70 mg | 9% |
| 3083 | Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm | Legumes and Legume Products | 1.70 mg | 9% |
| 3084 | Vitasoy USA Azumaya, Extra Firm Tofu | Legumes and Legume Products | 1.70 mg | 9% |
| 3085 | Candies, confectioner's coating, peanut butter | Sweets | 1.70 mg | 9% |
| 3086 | Fish, salmon, king, chinook, kippered, canned (Alaska Native) | American Indian/Alaska Native Foods | 1.70 mg | 9% |
| 3087 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 1.70 mg | 9% |
| 3088 | Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.70 mg | 9% |
| 3089 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.70 mg | 9% |
| 3090 | Candies, chocolate covered, caramel with nuts | Sweets | 1.70 mg | 9% |
| 3091 | Litchis, dried | Fruits and Fruit Juices | 1.70 mg | 9% |
| 3092 | Garlic, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 3093 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 1.70 mg | 9% |
| 3094 | Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.70 mg | 9% |
| 3095 | Snacks, cornnuts, barbecue-flavor | Snacks | 1.70 mg | 9% |
| 3096 | Hearts of palm, raw | Vegetables and Vegetable Products | 1.69 mg | 9% |
| 3097 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 1.69 mg | 9% |
| 3098 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.69 mg | 9% |
| 3099 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 1.69 mg | 9% |
| 3100 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.69 mg | 9% |
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