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 3451–3500 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3451	Taquitos, frozen, chicken and cheese, oven-heated	Meals, Entrees, and Side Dishes	2.47 mg	14%	USDA_SR
3452	Nuts, pecans, oil roasted, with salt added	Nut and Seed Products	2.47 mg	14%	USDA_SR
3453	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.47 mg	14%	USDA_SR
3454	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	2.47 mg	14%	USDA_SR
3455	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	2.47 mg	14%	CNF
3456	Taquito, chicken and cheese, frozen, heated in oven	Mixed Dishes	2.47 mg	14%	CNF
3457	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.47 mg	14%	CNF
3458	Bannock	Baked Products	2.47 mg	14%	CNF
3459	Nuts, pecans, oil roasted, salted	Nuts and Seeds	2.47 mg	14%	CNF
3460	Nuts, pecans, oil roasted	Nuts and Seeds	2.47 mg	14%	CNF
3461	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	2.46 mg	14%	USDA_SR
3462	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	2.46 mg	14%	USDA_SR
3463	Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, grilled	Lamb, Veal, and Game Products	2.46 mg	14%	USDA_SR
3464	Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.46 mg	14%	USDA_SR
3465	Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.46 mg	14%	USDA_SR
3466	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled	Beef Products	2.46 mg	14%	USDA_SR
3467	Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	2.46 mg	14%	USDA_SR
3468	Bulgur, dry	Cereal Grains and Pasta	2.46 mg	14%	USDA_SR
3469	Nuts, beechnuts, dried	Nut and Seed Products	2.46 mg	14%	USDA_SR
3470	Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.46 mg	14%	USDA_SR
3471	Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	2.46 mg	14%	USDA_SR
3472	Bread, garlic, toasted	Baked Products	2.46 mg	14%	CNF
3473	Beef, brisket, whole, lean and fat, 3mm (1/8") trim, braised	Beef Products	2.46 mg	14%	CNF
3474	Grains, bulgur, dry	Cereals, Grains and Pasta	2.46 mg	14%	CNF
3475	Cookie, chocolate chip, homemade, made with margarine	Baked Products	2.46 mg	14%	CNF
3476	Nuts, beechnuts, dried	Nuts and Seeds	2.46 mg	14%	CNF
3477	Archway Home Style Cookies, Oatmeal	Baked Products	2.45 mg	14%	USDA_SR
3478	Muffins, English, whole-wheat	Baked Products	2.45 mg	14%	USDA_SR
3479	Crackers, rye, sandwich-type with cheese filling	Baked Products	2.45 mg	14%	USDA_SR
3480	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.45 mg	14%	USDA_SR
3481	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.45 mg	14%	USDA_SR
3482	PIZZA HUT 14" Sausage Pizza, Hand-Tossed Crust	Fast Foods	2.45 mg	14%	USDA_SR
3483	Fast Food, Pizza Chain, 14" pizza, sausage topping, thick crust	Fast Foods	2.45 mg	14%	USDA_SR
3484	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%	USDA_SR
3485	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.45 mg	14%	USDA_SR
3486	Beef, chuck, short ribs, boneless, lean, 0mm trim, raw	Beef Products	2.45 mg	14%	CNF
3487	Granola bar, chewy, sweet and salty	Baked Products	2.45 mg	14%	CNF
3488	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%	CNF
3489	English muffin, whole wheat	Baked Products	2.45 mg	14%	CNF
3490	Cracker, rye, sandwich-type with cheese filling	Baked Products	2.45 mg	14%	CNF
3491	Beans, lima, boiled, drained	Vegetables and Vegetable Products	2.45 mg	14%	CNF
3492	Buckwheat, whole grain	Cereal Grains and Pasta	2.44 mg	14%	USDA_FF
3493	Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.44 mg	14%	USDA_SR
3494	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	2.44 mg	14%	USDA_SR
3495	Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.44 mg	14%	USDA_SR
3496	Beef, ground, 97% lean meat / 3% fat, raw	Beef Products	2.44 mg	14%	USDA_SR
3497	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	2.44 mg	14%	USDA_SR
3498	Soup, chicken noodle, dry, mix	Soups, Sauces, and Gravies	2.44 mg	14%	USDA_SR
3499	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.44 mg	14%	USDA_SR
3500	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	2.44 mg	14%	USDA_SR

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Foods high in Iron

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