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 3351–3400 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3351	Fish, cod, Atlantic, dried and salted	Finfish and Shellfish Products	2.50 mg	14%	USDA_SR
3352	Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled	Beef Products	2.50 mg	14%	USDA_SR
3353	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Breakfast Cereals	2.50 mg	14%	USDA_SR
3354	Crustaceans, crab, queen, raw	Finfish and Shellfish Products	2.50 mg	14%	USDA_SR
3355	Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.50 mg	14%	USDA_SR
3356	Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.50 mg	14%	USDA_SR
3357	Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.50 mg	14%	USDA_SR
3358	DOMINO'S 14" Sausage Pizza, Ultimate Deep Dish Crust	Fast Foods	2.50 mg	14%	USDA_SR
3359	Soybeans, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
3360	Cabbage, kimchi	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
3361	BURGER KING, Cheeseburger	Fast Foods	2.50 mg	14%	USDA_SR
3362	School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen	Fast Foods	2.50 mg	14%	USDA_SR
3363	Barley, pearled, raw	Cereal Grains and Pasta	2.50 mg	14%	USDA_SR
3364	Persimmons, native, raw	Fruits and Fruit Juices	2.50 mg	14%	USDA_SR
3365	Soybeans, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
3366	Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.50 mg	14%	USDA_SR
3367	Bread, multi-grain (includes whole-grain)	Baked Products	2.50 mg	14%	USDA_SR
3368	Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES	Sweets	2.50 mg	14%	USDA_SR
3369	Snacks, granola bars, hard, almond	Snacks	2.50 mg	14%	USDA_SR
3370	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%	CNF
3371	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%	CNF
3372	Beef, rib, rib roast with bone, lean, cooked, roasted	Beef Products	2.50 mg	14%	CNF
3373	Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery	Breakfast cereals	2.50 mg	14%	CNF
3374	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.50 mg	14%	CNF
3375	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.50 mg	14%	CNF
3376	Candies, Golden Almond Solitaires, chocolate with almonds	Sweets	2.50 mg	14%	CNF
3377	Taco shell, baked, unsalted	Baked Products	2.50 mg	14%	CNF
3378	Bread, cornbread, homemade, made with 2% milk	Baked Products	2.50 mg	14%	CNF
3379	Bread, cornbread (also corn muffin mix), dry mix, unprepared	Baked Products	2.50 mg	14%	CNF
3380	Veal, grain-fed, shoulder, whole, lean, roasted	Lamb, Veal and Game	2.50 mg	14%	CNF
3381	Crustaceans, crab, atlantic snow crab (spider, queen), raw	Finfish and Shellfish Products	2.50 mg	14%	CNF
3382	Fish, cod (scrod), atlantic, dried and salted	Finfish and Shellfish Products	2.50 mg	14%	CNF
3383	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	2.50 mg	14%	CNF
3384	Persimmon, native, raw	Fruits and fruit juices	2.50 mg	14%	CNF
3385	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.50 mg	14%	CNF
3386	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	2.50 mg	14%	CNF
3387	Goose, domesticated, meat and skin, raw	Poultry Products	2.50 mg	14%	CNF
3388	Corn fritter	Baked Products	2.50 mg	14%	CNF
3389	Cookies, chocolate, made with rice cereal	Baked Products	2.49 mg	14%	USDA_SR
3390	Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked	Beef Products	2.49 mg	14%	USDA_SR
3391	Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.49 mg	14%	USDA_SR
3392	DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust	Fast Foods	2.49 mg	14%	USDA_SR
3393	Fast foods, biscuit, with egg and bacon	Fast Foods	2.49 mg	14%	USDA_SR
3394	Miso	Legumes and Legume Products	2.49 mg	14%	USDA_SR
3395	Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.49 mg	14%	USDA_SR
3396	Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.49 mg	14%	USDA_SR
3397	Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.49 mg	14%	USDA_SR
3398	Chicken, gizzard, all classes, raw	Poultry Products	2.49 mg	14%	USDA_SR
3399	Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.49 mg	14%	USDA_SR
3400	Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.49 mg	14%	USDA_SR

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Foods high in Iron

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