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 3551–3600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3551	Hummus, commercial	Legumes and Legume Products	2.41 mg	13%	USDA_FF
3552	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.41 mg	13%	USDA_SR
3553	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	2.41 mg	13%	USDA_SR
3554	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	2.41 mg	13%	USDA_SR
3555	Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 9, raw	Beef Products	2.41 mg	13%	USDA_SR
3556	Beef, New Zealand, imported, flank, separable lean only, cooked, braised	Beef Products	2.41 mg	13%	USDA_SR
3557	Bacon, meatless	Legumes and Legume Products	2.41 mg	13%	USDA_SR
3558	Fast foods, biscuit, with ham	Fast Foods	2.41 mg	13%	USDA_SR
3559	Chicken, wing, frozen, glazed, barbecue flavored	Poultry Products	2.41 mg	13%	USDA_SR
3560	Fast Food, Pizza Chain, 14" pizza, sausage topping, regular crust	Fast Foods	2.41 mg	13%	USDA_SR
3561	McDONALD'S, QUARTER POUNDER	Fast Foods	2.41 mg	13%	USDA_SR
3562	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	2.41 mg	13%	USDA_SR
3563	Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiled	Beef Products	2.41 mg	13%	USDA_SR
3564	Bread, oat (includes oatmeal and oat bran), commercial	Baked Products	2.41 mg	13%	CNF
3565	Fast foods, pizza, sausage, regular crust	Fast Foods	2.41 mg	13%	CNF
3566	Muffin, chocolate chip, commercial	Baked Products	2.41 mg	13%	CNF
3567	Veggie / soy burger patty, unprepared	Legumes and Legume Products	2.41 mg	13%	CNF
3568	Chicken, wing, frozen, glazed, barbecue flavour	Poultry Products	2.41 mg	13%	CNF
3569	Pizza, pepperoni, frozen, cooked	Mixed Dishes	2.41 mg	13%	CNF
3570	Fast foods, breakfast, biscuit with ham	Fast Foods	2.41 mg	13%	CNF
3571	Veal, grain-fed, shoulder, shank, lean, braised	Lamb, Veal and Game	2.41 mg	13%	CNF
3572	Meatless, bacon	Legumes and Legume Products	2.41 mg	13%	CNF
3573	Archway Home Style Cookies, Oatmeal Raisin	Baked Products	2.40 mg	13%	USDA_SR
3574	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked	Beef Products	2.40 mg	13%	USDA_SR
3575	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	2.40 mg	13%	USDA_SR
3576	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.40 mg	13%	USDA_SR
3577	Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.40 mg	13%	USDA_SR
3578	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.40 mg	13%	USDA_SR
3579	Duck, domesticated, meat only, raw	Poultry Products	2.40 mg	13%	USDA_SR
3580	Duck, domesticated, meat and skin, raw	Poultry Products	2.40 mg	13%	USDA_SR
3581	Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	2.40 mg	13%	USDA_SR
3582	Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled	Beef Products	2.40 mg	13%	USDA_SR
3583	School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen	Fast Foods	2.40 mg	13%	USDA_SR
3584	School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Turkey Pepperoni Pizza, frozen	Fast Foods	2.40 mg	13%	USDA_SR
3585	Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.40 mg	13%	USDA_SR
3586	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.40 mg	13%	USDA_SR
3587	Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.40 mg	13%	USDA_SR
3588	Peas, edible-podded, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.40 mg	13%	USDA_SR
3589	Peas, edible-podded, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.40 mg	13%	USDA_SR
3590	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	2.40 mg	13%	USDA_SR
3591	Dock, raw	Vegetables and Vegetable Products	2.40 mg	13%	USDA_SR
3592	Snacks, potato chips, fat-free, made with olestra	Snacks	2.40 mg	13%	USDA_SR
3593	Snacks, granola bars, hard, peanut butter	Snacks	2.40 mg	13%	USDA_SR
3594	Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	Beef Products	2.40 mg	13%	USDA_SR
3595	Fireweed, leaves, raw	Vegetables and Vegetable Products	2.40 mg	13%	USDA_SR
3596	Pork, fresh, variety meats and by-products, ears, frozen, raw	Pork Products	2.40 mg	13%	USDA_SR
3597	Cracker, roasted vegetable	Baked Products	2.40 mg	13%	CNF
3598	Cracker, honey sesame	Snacks	2.40 mg	13%	CNF
3599	Cereal, ready to eat, Whole O's, Nature's Path	Breakfast cereals	2.40 mg	13%	CNF
3600	Peas, edible-podded (snow peas), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.40 mg	13%	CNF

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Foods high in Iron

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