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 3151–3200 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3151	Fast foods, sandwiches and burgers, hamburger, large, single patty, plain	Fast Foods	2.61 mg	14%	CNF
3152	Fast foods, mexican, chimichanga with beef	Fast Foods	2.61 mg	14%	CNF
3153	Muffin, corn, homemade, with 2% milk	Baked Products	2.61 mg	14%	CNF
3154	Beef, tongue, simmered	Beef Products	2.61 mg	14%	CNF
3155	Beef, pancreas, braised	Beef Products	2.61 mg	14%	CNF
3156	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.61 mg	14%	CNF
3157	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.61 mg	14%	CNF
3158	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	2.60 mg	14%	USDA_SR
3159	Cookies, peanut butter sandwich, regular	Baked Products	2.60 mg	14%	USDA_SR
3160	Game meat , bison, ground, raw	Lamb, Veal, and Game Products	2.60 mg	14%	USDA_SR
3161	Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.60 mg	14%	USDA_SR
3162	Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	Beef Products	2.60 mg	14%	USDA_SR
3163	Game meat, bison, separable lean only, raw	Lamb, Veal, and Game Products	2.60 mg	14%	USDA_SR
3164	Pillsbury, Buttermilk Biscuits, Artificial Flavor, refrigerated dough	Baked Products	2.60 mg	14%	USDA_SR
3165	Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised	Beef Products	2.60 mg	14%	USDA_SR
3166	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%	USDA_SR
3167	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	2.60 mg	14%	USDA_SR
3168	Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.60 mg	14%	USDA_SR
3169	Soup, cream of vegetable, dry, powder	Soups, Sauces, and Gravies	2.60 mg	14%	USDA_SR
3170	School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Pepperoni Pizza 50/50 Cheese, frozen	Fast Foods	2.60 mg	14%	USDA_SR
3171	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.60 mg	14%	USDA_SR
3172	Willow, young leaves, chopped (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%	USDA_SR
3173	Fish, salmon, king, chinook, liver (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%	USDA_SR
3174	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	2.60 mg	14%	USDA_SR
3175	Cereal, ready to eat, Oaty Bites, Nature's Path	Breakfast cereals	2.60 mg	14%	CNF
3176	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	2.60 mg	14%	CNF
3177	Fish, salmon, native, king or chinook, liver	Finfish and Shellfish Products	2.60 mg	14%	CNF
3178	Fish, arctic char, native, meat and skin, dried	Finfish and Shellfish Products	2.60 mg	14%	CNF
3179	Game meat, bison, ground, raw	Lamb, Veal and Game	2.60 mg	14%	CNF
3180	Veal, milk-fed, shoulder, blade steak, lean, braised	Lamb, Veal and Game	2.60 mg	14%	CNF
3181	Cereal, ready to eat, Muesli: supreme, Jordans	Breakfast cereals	2.60 mg	14%	CNF
3182	Beef, ground, medium, crumbled, pan-fried	Beef Products	2.60 mg	14%	CNF
3183	Pie crust, standard type, frozen, ready-to-bake	Baked Products	2.60 mg	14%	CNF
3184	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%	CNF
3185	Cookie, peanut butter sandwich	Baked Products	2.60 mg	14%	CNF
3186	Game meat, bison, raw	Lamb, Veal and Game	2.60 mg	14%	CNF
3187	Beef, ground, lean, broiled	Beef Products	2.60 mg	14%	CNF
3188	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.60 mg	14%	CNF
3189	Soup, cream, vegetable, dehydrated	Soups, Sauces and Gravies	2.60 mg	14%	CNF
3190	Rolls, hamburger, whole grain white, calcium-fortified	Baked Products	2.59 mg	14%	USDA_SR
3191	Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.59 mg	14%	USDA_SR
3192	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%	USDA_SR
3193	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.59 mg	14%	USDA_SR
3194	Crackers, multigrain	Baked Products	2.59 mg	14%	USDA_SR
3195	Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled	Beef Products	2.59 mg	14%	USDA_SR
3196	Triticale flour, whole-grain	Cereal Grains and Pasta	2.59 mg	14%	USDA_SR
3197	Raisins, seeded	Fruits and Fruit Juices	2.59 mg	14%	USDA_SR
3198	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	2.59 mg	14%	CNF
3199	Cracker, multigrain	Baked Products	2.59 mg	14%	CNF
3200	Fast foods, sandwiches and burgers, hamburger, large, double patty, with condiments and vegetables	Fast Foods	2.59 mg	14%	CNF

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Foods high in Iron

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