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 3251–3300 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Abiyuch, raw | Fruits and Fruit Juices | 1.61 mg | 9% |
| 3252 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.61 mg | 9% |
| 3253 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 3254 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 3255 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.61 mg | 9% |
| 3256 | Sugars, maple | Sweets | 1.61 mg | 9% |
| 3257 | Game meat, buffalo, water, raw | Lamb, Veal, and Game Products | 1.61 mg | 9% |
| 3258 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% |
| 3259 | Nuts, almond paste | Nut and Seed Products | 1.60 mg | 9% |
| 3260 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 1.60 mg | 9% |
| 3261 | Snacks, tortilla chips, low fat, unsalted | Snacks | 1.60 mg | 9% |
| 3262 | Elderberries, raw | Fruits and Fruit Juices | 1.60 mg | 9% |
| 3263 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.60 mg | 9% |
| 3264 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.60 mg | 9% |
| 3265 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.60 mg | 9% |
| 3266 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% |
| 3267 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% |
| 3268 | Fish, tuna, skipjack, fresh, cooked, dry heat | Finfish and Shellfish Products | 1.60 mg | 9% |
| 3269 | Vitasoy USA, Nasoya Lite Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% |
| 3270 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.60 mg | 9% |
| 3271 | Lamb, New Zealand, imported, loin saddle, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.60 mg | 9% |
| 3272 | Vitasoy USA, Organic Nasoya Extra Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% |
| 3273 | Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | Legumes and Legume Products | 1.60 mg | 9% |
| 3274 | Sausage, pork, turkey, and beef, reduced sodium | Sausages and Luncheon Meats | 1.60 mg | 9% |
| 3275 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.60 mg | 9% |
| 3276 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 1.60 mg | 9% |
| 3277 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 1.60 mg | 9% |
| 3278 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 1.60 mg | 9% |
| 3279 | Pork, fresh, variety meats and by-products, brain, raw | Pork Products | 1.60 mg | 9% |
| 3280 | Kale, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 3281 | Tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% |
| 3282 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 1.60 mg | 9% |
| 3283 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 1.60 mg | 9% |
| 3284 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 1.60 mg | 9% |
| 3285 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 3286 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 3287 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.59 mg | 9% |
| 3288 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.59 mg | 9% |
| 3289 | Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted | Pork Products | 1.59 mg | 9% |
| 3290 | TACO BELL, Soft Taco with chicken, cheese and lettuce | Fast Foods | 1.59 mg | 9% |
| 3291 | Fast foods, taco with chicken, lettuce and cheese, soft | Fast Foods | 1.59 mg | 9% |
| 3292 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.59 mg | 9% |
| 3293 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.59 mg | 9% |
| 3294 | Veal, shoulder, blade chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 1.59 mg | 9% |
| 3295 | Turkey, retail parts, thigh, meat only, cooked, roasted | Poultry Products | 1.59 mg | 9% |
| 3296 | Fish, carp, cooked, dry heat | Finfish and Shellfish Products | 1.59 mg | 9% |
| 3297 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.59 mg | 9% |
| 3298 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 1.58 mg | 9% |
| 3299 | Cake, sponge, prepared from recipe | Baked Products | 1.58 mg | 9% |
| 3300 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 1.58 mg | 9% |
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