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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | Finfish and Shellfish Products | 1.63 mg | 9% |
| 3202 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.63 mg | 9% |
| 3203 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.63 mg | 9% |
| 3204 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.63 mg | 9% |
| 3205 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.63 mg | 9% |
| 3206 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.63 mg | 9% |
| 3207 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 3208 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 3209 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.63 mg | 9% |
| 3210 | Snacks, potato chips, plain, unsalted | Snacks | 1.63 mg | 9% |
| 3211 | Turkey, whole, skin (light and dark), roasted | Poultry Products | 1.63 mg | 9% |
| 3212 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.63 mg | 9% |
| 3213 | Fish, mackerel, Atlantic, raw | Finfish and Shellfish Products | 1.63 mg | 9% |
| 3214 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% |
| 3215 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.63 mg | 9% |
| 3216 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.63 mg | 9% |
| 3217 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.63 mg | 9% |
| 3218 | Candies, milk chocolate, with almonds | Sweets | 1.63 mg | 9% |
| 3219 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 1.63 mg | 9% |
| 3220 | Restaurant, Mexican, refried beans | Restaurant Foods | 1.62 mg | 9% |
| 3221 | Sausage, turkey and pork, fresh, bulk, patty or link, cooked | Sausages and Luncheon Meats | 1.62 mg | 9% |
| 3222 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.62 mg | 9% |
| 3223 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 1.62 mg | 9% |
| 3224 | Soup, chili beef, canned, condensed | Soups, Sauces, and Gravies | 1.62 mg | 9% |
| 3225 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, flour | Poultry Products | 1.62 mg | 9% |
| 3226 | Refried beans, canned, fat-free | Legumes and Legume Products | 1.62 mg | 9% |
| 3227 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.62 mg | 9% |
| 3228 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.62 mg | 9% |
| 3229 | Muffins, blueberry, dry mix | Baked Products | 1.62 mg | 9% |
| 3230 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 1.62 mg | 9% |
| 3231 | Cheese, goat, semisoft type | Dairy and Egg Products | 1.62 mg | 9% |
| 3232 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 1.62 mg | 9% |
| 3233 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.62 mg | 9% |
| 3234 | Lamb, New Zealand, imported, loin chop, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 1.62 mg | 9% |
| 3235 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.62 mg | 9% |
| 3236 | Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.62 mg | 9% |
| 3237 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 1.62 mg | 9% |
| 3238 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.61 mg | 9% |
| 3239 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 1.61 mg | 9% |
| 3240 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.61 mg | 9% |
| 3241 | Chicken, roasting, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 1.61 mg | 9% |
| 3242 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.61 mg | 9% |
| 3243 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.61 mg | 9% |
| 3244 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.61 mg | 9% |
| 3245 | Beef, New Zealand, imported, striploin, separable lean only, raw | Beef Products | 1.61 mg | 9% |
| 3246 | Turkey, mechanically deboned, from turkey frames, raw | Poultry Products | 1.61 mg | 9% |
| 3247 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.61 mg | 9% |
| 3248 | Mustard, prepared, yellow | Spices and Herbs | 1.61 mg | 9% |
| 3249 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 1.61 mg | 9% |
| 3250 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.61 mg | 9% |
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