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 3301–3350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Nuts, pecans | Nut and Seed Products | 2.53 mg | 14% | USDA_SR |
| 3302 | Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 2.53 mg | 14% | USDA_SR |
| 3303 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 2.53 mg | 14% | USDA_SR |
| 3304 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 2.53 mg | 14% | USDA_SR |
| 3305 | Keikitos (muffins), Latino bakery item | Baked Products | 2.53 mg | 14% | USDA_SR |
| 3306 | Cereal, ready to eat, Morning Crisp Wild Berries, Jordans | Breakfast cereals | 2.53 mg | 14% | CNF |
| 3307 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 2.53 mg | 14% | CNF |
| 3308 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 2.53 mg | 14% | CNF |
| 3309 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 2.53 mg | 14% | CNF |
| 3310 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 2.53 mg | 14% | CNF |
| 3311 | Beef, brisket, lean and fat, 0mm (0") trim, braised | Beef Products | 2.53 mg | 14% | CNF |
| 3312 | Nuts, pecans, dried | Nuts and Seeds | 2.53 mg | 14% | CNF |
| 3313 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.52 mg | 14% | USDA_SR |
| 3314 | Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.52 mg | 14% | USDA_SR |
| 3315 | Beef, New Zealand, imported, variety meats and by-products, tongue, cooked, boiled | Beef Products | 2.52 mg | 14% | USDA_SR |
| 3316 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 2.52 mg | 14% | USDA_SR |
| 3317 | Beef, New Zealand, imported, chuck eye roll, separable lean and fat, cooked, braised | Beef Products | 2.52 mg | 14% | USDA_SR |
| 3318 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 2.52 mg | 14% | USDA_SR |
| 3319 | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.52 mg | 14% | USDA_SR |
| 3320 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 2.52 mg | 14% | USDA_SR |
| 3321 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.52 mg | 14% | USDA_SR |
| 3322 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.52 mg | 14% | USDA_SR |
| 3323 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 2.52 mg | 14% | USDA_SR |
| 3324 | Fast foods, pizza, cheese and pepperoni, regular crust | Fast Foods | 2.52 mg | 14% | CNF |
| 3325 | Fast foods, breakfast, english muffin with butter | Fast Foods | 2.52 mg | 14% | CNF |
| 3326 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.51 mg | 14% | USDA_SR |
| 3327 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3328 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.51 mg | 14% | USDA_SR |
| 3329 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3330 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3331 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3332 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 2.51 mg | 14% | USDA_SR |
| 3333 | POPEYES, biscuit | Fast Foods | 2.51 mg | 14% | USDA_SR |
| 3334 | Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean and fat, raw | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3335 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3336 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3337 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3338 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 2.51 mg | 14% | USDA_SR |
| 3339 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.51 mg | 14% | USDA_SR |
| 3340 | Bread, spelt, commercial | Baked Products | 2.51 mg | 14% | CNF |
| 3341 | Burrito, bean and cheese, frozen | Mixed Dishes | 2.51 mg | 14% | CNF |
| 3342 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 2.51 mg | 14% | CNF |
| 3343 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 2.51 mg | 14% | CNF |
| 3344 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 2.51 mg | 14% | CNF |
| 3345 | Taco shells, baked, without added salt | Baked Products | 2.50 mg | 14% | USDA_SR |
| 3346 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 2.50 mg | 14% | USDA_SR |
| 3347 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 2.50 mg | 14% | USDA_SR |
| 3348 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.50 mg | 14% | USDA_SR |
| 3349 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 2.50 mg | 14% | USDA_SR |
| 3350 | Goose, domesticated, meat and skin, raw | Poultry Products | 2.50 mg | 14% | USDA_SR |
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