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 3101–3150 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3101	Cracker, wheat	Baked Products	2.64 mg	15%	CNF
3102	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	2.64 mg	15%	CNF
3103	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	2.64 mg	15%	CNF
3104	Archway Home Style Cookies, Chocolate Chip Ice Box	Baked Products	2.63 mg	15%	USDA_SR
3105	Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.63 mg	15%	USDA_SR
3106	Lamb, variety meats and by-products, tongue, cooked, braised	Lamb, Veal, and Game Products	2.63 mg	15%	USDA_SR
3107	Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca	Baked Products	2.63 mg	15%	USDA_SR
3108	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	2.63 mg	15%	USDA_SR
3109	Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned	Beef Products	2.63 mg	15%	USDA_SR
3110	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.63 mg	15%	USDA_SR
3111	Chicken, broilers or fryers, neck, meat only, cooked, simmered	Poultry Products	2.63 mg	15%	USDA_SR
3112	Fast foods, english muffin, with egg, cheese, and sausage	Fast Foods	2.63 mg	15%	USDA_SR
3113	Bacon, turkey, microwaved	Sausages and Luncheon Meats	2.63 mg	15%	USDA_SR
3114	Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.63 mg	15%	USDA_SR
3115	School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.63 mg	15%	USDA_SR
3116	Rye grain	Cereal Grains and Pasta	2.63 mg	15%	USDA_SR
3117	Grape leaves, raw	Vegetables and Vegetable Products	2.63 mg	15%	USDA_SR
3118	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	2.63 mg	15%	CNF
3119	Turkey bacon, cooked	Poultry Products	2.63 mg	15%	CNF
3120	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.63 mg	15%	CNF
3121	Fast foods, breakfast, english muffin with egg, cheese and sausage	Fast Foods	2.63 mg	15%	CNF
3122	Veal, grain-fed, rib chop, lean and fat, broiled	Lamb, Veal and Game	2.63 mg	15%	CNF
3123	Lamb, tongue, braised	Lamb, Veal and Game	2.63 mg	15%	CNF
3124	Chicken, broiler, neck, meat, simmered	Poultry Products	2.63 mg	15%	CNF
3125	Bulgur, dry, raw	Cereal Grains and Pasta	2.62 mg	15%	USDA_FF
3126	Bread, pita, white, enriched	Baked Products	2.62 mg	15%	USDA_SR
3127	Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.62 mg	15%	USDA_SR
3128	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.62 mg	15%	USDA_SR
3129	PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust	Fast Foods	2.62 mg	15%	USDA_SR
3130	Crackers, wheat, sandwich, with cheese filling	Baked Products	2.62 mg	15%	USDA_SR
3131	Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.62 mg	15%	USDA_SR
3132	Cracker, wheat, sandwich, with cheese filling	Baked Products	2.62 mg	15%	CNF
3133	Bread, pita, white	Baked Products	2.62 mg	15%	CNF
3134	Veal, grain-fed, shoulder, whole, lean and fat, roasted	Lamb, Veal and Game	2.62 mg	15%	CNF
3135	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	2.61 mg	14%	USDA_SR
3136	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.61 mg	14%	USDA_SR
3137	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.61 mg	14%	USDA_SR
3138	Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.61 mg	14%	USDA_SR
3139	Beef, variety meats and by-products, tongue, cooked, simmered	Beef Products	2.61 mg	14%	USDA_SR
3140	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	14%	USDA_SR
3141	Beef, variety meats and by-products, pancreas, cooked, braised	Beef Products	2.61 mg	14%	USDA_SR
3142	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	2.61 mg	14%	USDA_SR
3143	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	2.61 mg	14%	USDA_SR
3144	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	2.61 mg	14%	USDA_SR
3145	Corn, dried, yellow (Northern Plains Indians)	American Indian/Alaska Native Foods	2.61 mg	14%	USDA_SR
3146	Buffalo, free range, top round steak, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	2.61 mg	14%	USDA_SR
3147	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.61 mg	14%	CNF
3148	Corn, dried, yellow	Vegetables and Vegetable Products	2.61 mg	14%	CNF
3149	Beef, hip, eye of round steak, boneless, lean, cooked, braised	Beef Products	2.61 mg	14%	CNF
3150	Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	2.61 mg	14%	CNF

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Foods high in Iron

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