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 3201–3250 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3201	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%	CNF
3202	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.59 mg	14%	CNF
3203	Raisin, seeded	Fruits and fruit juices	2.59 mg	14%	CNF
3204	Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.58 mg	14%	USDA_SR
3205	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.58 mg	14%	USDA_SR
3206	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.58 mg	14%	USDA_SR
3207	Cookies, oatmeal, commercially prepared, regular	Baked Products	2.58 mg	14%	USDA_SR
3208	Beef, ground, 80% lean meat / 20% fat, loaf, cooked, baked	Beef Products	2.58 mg	14%	USDA_SR
3209	Beef, plate, outside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled	Beef Products	2.58 mg	14%	USDA_SR
3210	Sweet potato, flour	Vegetables and Vegetable Products	2.58 mg	14%	CNF
3211	Fast foods, sandwiches and burgers, hamburger, regular, double patty, with condiments	Fast Foods	2.58 mg	14%	CNF
3212	Cookie, oatmeal (with or without raisins), commercial	Baked Products	2.58 mg	14%	CNF
3213	Beef, ground, medium, baked	Beef Products	2.58 mg	14%	CNF
3214	Beef, New Zealand, imported, brisket point end, separable lean and fat, cooked, braised	Beef Products	2.57 mg	14%	USDA_SR
3215	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.57 mg	14%	USDA_SR
3216	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	2.57 mg	14%	USDA_SR
3217	Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%	USDA_SR
3218	Goose, domesticated, meat only, raw	Poultry Products	2.57 mg	14%	USDA_SR
3219	PIZZA HUT 14" Pepperoni Pizza, Pan Crust	Fast Foods	2.57 mg	14%	USDA_SR
3220	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.57 mg	14%	USDA_SR
3221	Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.57 mg	14%	USDA_SR
3222	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
3223	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
3224	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%	USDA_SR
3225	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	2.57 mg	14%	USDA_SR
3226	Triticale	Cereal Grains and Pasta	2.57 mg	14%	USDA_SR
3227	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	2.57 mg	14%	USDA_SR
3228	Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.57 mg	14%	USDA_SR
3229	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
3230	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%	USDA_SR
3231	Restaurant, family style, sirloin steak	Restaurant Foods	2.57 mg	14%	USDA_SR
3232	Fast foods, sandwiches and burgers, chicken fillet sandwich, plain	Fast Foods	2.57 mg	14%	CNF
3233	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	2.57 mg	14%	CNF
3234	Fast foods, mexican, burrito with beef, cheese and chili	Fast Foods	2.57 mg	14%	CNF
3235	Grains, triticale	Cereals, Grains and Pasta	2.57 mg	14%	CNF
3236	Pie crust, standard type, homemade, unbaked	Baked Products	2.57 mg	14%	CNF
3237	Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%	CNF
3238	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	2.57 mg	14%	CNF
3239	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	2.57 mg	14%	CNF
3240	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%	CNF
3241	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%	CNF
3242	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	2.57 mg	14%	CNF
3243	Goose, domesticated, meat only, raw	Poultry Products	2.57 mg	14%	CNF
3244	Bread, whole-wheat, commercially prepared	Baked Products	2.56 mg	14%	USDA_FF
3245	Rice and Wheat cereal bar	Snacks	2.56 mg	14%	USDA_SR
3246	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%	USDA_SR
3247	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.56 mg	14%	USDA_SR
3248	Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	2.56 mg	14%	USDA_SR
3249	Snacks, granola bars, soft, uncoated, plain	Snacks	2.56 mg	14%	USDA_SR
3250	Beef, hip, rump roast, lean and fat, 3mm (1/8") trim, broiled	Beef Products	2.56 mg	14%	CNF

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Foods high in Iron

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