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 3401–3450 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3401	Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.49 mg	14%	USDA_SR
3402	Bread, cheese	Baked Products	2.49 mg	14%	USDA_SR
3403	Bread, cheese	Baked Products	2.49 mg	14%	CNF
3404	Fast foods, breakfast, biscuit with egg and bacon	Fast Foods	2.49 mg	14%	CNF
3405	Soybean, fermented products, miso	Legumes and Legume Products	2.49 mg	14%	CNF
3406	Chicken, broiler, gizzard, raw	Poultry Products	2.49 mg	14%	CNF
3407	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.48 mg	14%	USDA_SR
3408	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	2.48 mg	14%	USDA_SR
3409	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.48 mg	14%	USDA_SR
3410	Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.48 mg	14%	USDA_SR
3411	Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.48 mg	14%	USDA_SR
3412	Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.48 mg	14%	USDA_SR
3413	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.48 mg	14%	USDA_SR
3414	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.48 mg	14%	USDA_SR
3415	Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.48 mg	14%	USDA_SR
3416	Beef stew, canned entree	Meals, Entrees, and Side Dishes	2.48 mg	14%	USDA_SR
3417	Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust	Fast Foods	2.48 mg	14%	USDA_SR
3418	Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust	Fast Foods	2.48 mg	14%	USDA_SR
3419	Cookies, chocolate chip, prepared from recipe, made with butter	Baked Products	2.48 mg	14%	USDA_SR
3420	Biscuits, plain or buttermilk, refrigerated dough, higher fat	Baked Products	2.48 mg	14%	USDA_SR
3421	Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.48 mg	14%	USDA_SR
3422	Fish, gefiltefish, commercial, sweet recipe	Finfish and Shellfish Products	2.48 mg	14%	USDA_SR
3423	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	2.48 mg	14%	USDA_SR
3424	Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	Beef Products	2.48 mg	14%	USDA_SR
3425	Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.48 mg	14%	USDA_SR
3426	Soup, clam chowder, new england, canned, condensed	Soups, Sauces, and Gravies	2.48 mg	14%	USDA_SR
3427	Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned	Beef Products	2.48 mg	14%	USDA_SR
3428	Fast foods, pizza, cheese, thick crust	Fast Foods	2.48 mg	14%	CNF
3429	Fast foods, pizza, cheese, regular crust	Fast Foods	2.48 mg	14%	CNF
3430	Veal, milk-fed, rib chop, lean and fat, broiled	Lamb, Veal and Game	2.48 mg	14%	CNF
3431	Beef stew, canned	Mixed Dishes	2.48 mg	14%	CNF
3432	Cookie, chocolate chip, homemade, made with butter	Baked Products	2.48 mg	14%	CNF
3433	Cookie, fudge, cake-type	Baked Products	2.48 mg	14%	CNF
3434	Biscuit, plain/buttermilk, refrigerated dough, higher fat	Baked Products	2.48 mg	14%	CNF
3435	Beans, yellow, boiled, salted	Legumes and Legume Products	2.48 mg	14%	CNF
3436	Beans, yellow, boiled	Legumes and Legume Products	2.48 mg	14%	CNF
3437	Fish, gefiltefish, commercial, sweet recipe with broth	Finfish and Shellfish Products	2.48 mg	14%	CNF
3438	Beef, ground, medium, broiled	Beef Products	2.48 mg	14%	CNF
3439	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.48 mg	14%	CNF
3440	Nuts, brazilnuts, raw	Nut and Seed Products	2.47 mg	14%	USDA_FF
3441	Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.47 mg	14%	USDA_SR
3442	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.47 mg	14%	USDA_SR
3443	Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.47 mg	14%	USDA_SR
3444	Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.47 mg	14%	USDA_SR
3445	PIZZA HUT 14" Cheese Pizza, Pan Crust	Fast Foods	2.47 mg	14%	USDA_SR
3446	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Baked Products	2.47 mg	14%	USDA_SR
3447	Bread, whole-wheat, commercially prepared	Baked Products	2.47 mg	14%	USDA_SR
3448	Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.47 mg	14%	USDA_SR
3449	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.47 mg	14%	USDA_SR
3450	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	2.47 mg	14%	USDA_SR

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Foods high in Iron

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