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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.69 mg | 9% |
| 3102 | Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.69 mg | 9% |
| 3103 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 1.69 mg | 9% |
| 3104 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.69 mg | 9% |
| 3105 | Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.69 mg | 9% |
| 3106 | Beef, cured, corned beef, brisket, raw | Beef Products | 1.69 mg | 9% |
| 3107 | Egg rolls, chicken, refrigerated, heated | Meals, Entrees, and Side Dishes | 1.69 mg | 9% |
| 3108 | Lamb, New Zealand, imported, testes, cooked, soaked and fried | Lamb, Veal, and Game Products | 1.69 mg | 9% |
| 3109 | Fish, sablefish, smoked | Finfish and Shellfish Products | 1.69 mg | 9% |
| 3110 | HOUSE FOODS Premium Firm Tofu | Legumes and Legume Products | 1.69 mg | 9% |
| 3111 | Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw | Beef Products | 1.69 mg | 9% |
| 3112 | Lamb, variety meats and by-products, brain, cooked, braised | Lamb, Veal, and Game Products | 1.68 mg | 9% |
| 3113 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.68 mg | 9% |
| 3114 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 1.68 mg | 9% |
| 3115 | Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw | Beef Products | 1.68 mg | 9% |
| 3116 | Pimento, canned | Vegetables and Vegetable Products | 1.68 mg | 9% |
| 3117 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.68 mg | 9% |
| 3118 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.68 mg | 9% |
| 3119 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.67 mg | 9% |
| 3120 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.67 mg | 9% |
| 3121 | ON THE BORDER, refried beans | Restaurant Foods | 1.67 mg | 9% |
| 3122 | Water convolvulus,raw | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 3123 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.67 mg | 9% |
| 3124 | Spelt, cooked | Cereal Grains and Pasta | 1.67 mg | 9% |
| 3125 | Potato pancakes | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 3126 | TACO BELL, Soft Taco with beef, cheese and lettuce | Fast Foods | 1.67 mg | 9% |
| 3127 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 3128 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 3129 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.67 mg | 9% |
| 3130 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.67 mg | 9% |
| 3131 | Fast foods, taco with beef, cheese and lettuce, soft | Fast Foods | 1.67 mg | 9% |
| 3132 | Fish, pike, walleye, cooked, dry heat | Finfish and Shellfish Products | 1.67 mg | 9% |
| 3133 | Fish, sucker, white, cooked, dry heat | Finfish and Shellfish Products | 1.67 mg | 9% |
| 3134 | Capers, canned | Spices and Herbs | 1.67 mg | 9% |
| 3135 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.67 mg | 9% |
| 3136 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.67 mg | 9% |
| 3137 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.67 mg | 9% |
| 3138 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.67 mg | 9% |
| 3139 | Lamb, Australian, imported, fresh, shoulder ,blade, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 1.67 mg | 9% |
| 3140 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 1.67 mg | 9% |
| 3141 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 1.67 mg | 9% |
| 3142 | Veal, variety meats and by-products, brain, cooked, braised | Lamb, Veal, and Game Products | 1.67 mg | 9% |
| 3143 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 1.67 mg | 9% |
| 3144 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% |
| 3145 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% |
| 3146 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.66 mg | 9% |
| 3147 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.66 mg | 9% |
| 3148 | Babyfood, meat, lamb, junior | Baby Foods | 1.66 mg | 9% |
| 3149 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% |
| 3150 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% |
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