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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Chicken, broilers or fryers, meat and skin and giblets and neck, roasted | Poultry Products | 1.66 mg | 9% |
| 3152 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.66 mg | 9% |
| 3153 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 1.66 mg | 9% |
| 3154 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.66 mg | 9% |
| 3155 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.66 mg | 9% |
| 3156 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.66 mg | 9% |
| 3157 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.65 mg | 9% |
| 3158 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 1.65 mg | 9% |
| 3159 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.65 mg | 9% |
| 3160 | Chicken, broilers or fryers, back, meat only, cooked, fried | Poultry Products | 1.65 mg | 9% |
| 3161 | Fast foods, griddle cake sandwich, egg, cheese, and bacon | Fast Foods | 1.65 mg | 9% |
| 3162 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.65 mg | 9% |
| 3163 | Turkey, skin, from retail parts, from dark meat, cooked, roasted | Poultry Products | 1.65 mg | 9% |
| 3164 | Fast foods, croissant, with egg, cheese, and sausage | Fast Foods | 1.65 mg | 9% |
| 3165 | McDONALD'S, Bacon, Egg & Cheese McGRIDDLES | Fast Foods | 1.65 mg | 9% |
| 3166 | BURGER KING, CROISSAN'WICH with Sausage, Egg and Cheese | Fast Foods | 1.65 mg | 9% |
| 3167 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.65 mg | 9% |
| 3168 | Veal, shoulder, blade chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 1.65 mg | 9% |
| 3169 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.65 mg | 9% |
| 3170 | Veal, leg (top round), separable lean only, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 1.64 mg | 9% |
| 3171 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 1.64 mg | 9% |
| 3172 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% |
| 3173 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 1.64 mg | 9% |
| 3174 | Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.64 mg | 9% |
| 3175 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.64 mg | 9% |
| 3176 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.64 mg | 9% |
| 3177 | Chicken, stewing, meat and skin, and giblets and neck, cooked, stewed | Poultry Products | 1.64 mg | 9% |
| 3178 | Chicken, stewing, dark meat, meat only, cooked, stewed | Poultry Products | 1.64 mg | 9% |
| 3179 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% |
| 3180 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.64 mg | 9% |
| 3181 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 1.64 mg | 9% |
| 3182 | Beef, ground, 70% lean meat / 30% fat, raw | Beef Products | 1.64 mg | 9% |
| 3183 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.64 mg | 9% |
| 3184 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.64 mg | 9% |
| 3185 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 3186 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.64 mg | 9% |
| 3187 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% |
| 3188 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 1.64 mg | 9% |
| 3189 | Cake, yellow, prepared from recipe without frosting | Baked Products | 1.64 mg | 9% |
| 3190 | Taco shells, baked | Baked Products | 1.64 mg | 9% |
| 3191 | McDONALD'S, FILET-O-FISH (without tartar sauce) | Fast Foods | 1.64 mg | 9% |
| 3192 | Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.64 mg | 9% |
| 3193 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 1.64 mg | 9% |
| 3194 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.64 mg | 9% |
| 3195 | Fish, sablefish, cooked, dry heat | Finfish and Shellfish Products | 1.64 mg | 9% |
| 3196 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 1.64 mg | 9% |
| 3197 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.64 mg | 9% |
| 3198 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.63 mg | 9% |
| 3199 | Lamb, New Zealand, imported, tenderloin, separable lean only, raw | Lamb, Veal, and Game Products | 1.63 mg | 9% |
| 3200 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 1.63 mg | 9% |
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