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 3651–3700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3651 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 2.38 mg | 13% | CNF |
| 3652 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 2.38 mg | 13% | CNF |
| 3653 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 2.38 mg | 13% | CNF |
| 3654 | Veal, grain-fed, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 2.38 mg | 13% | CNF |
| 3655 | Veal, pancreas, braised | Lamb, Veal and Game | 2.38 mg | 13% | CNF |
| 3656 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 2.38 mg | 13% | CNF |
| 3657 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 2.38 mg | 13% | CNF |
| 3658 | Nuts, pecans, halves, raw | Nut and Seed Products | 2.37 mg | 13% | USDA_FF |
| 3659 | Lamb, Australian, imported, fresh, rib chop, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, grilled | Lamb, Veal, and Game Products | 2.37 mg | 13% | USDA_SR |
| 3660 | Game meat, rabbit, domesticated, composite of cuts, cooked, stewed | Lamb, Veal, and Game Products | 2.37 mg | 13% | USDA_SR |
| 3661 | Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled | Beef Products | 2.37 mg | 13% | USDA_SR |
| 3662 | Fast foods, biscuit, with egg and ham | Fast Foods | 2.37 mg | 13% | USDA_SR |
| 3663 | Fast foods, burrito, with beans and cheese | Fast Foods | 2.37 mg | 13% | USDA_SR |
| 3664 | Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw | Beef Products | 2.37 mg | 13% | USDA_SR |
| 3665 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.37 mg | 13% | USDA_SR |
| 3666 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.37 mg | 13% | USDA_SR |
| 3667 | TACO BELL, Bean Burrito | Fast Foods | 2.37 mg | 13% | USDA_SR |
| 3668 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.37 mg | 13% | USDA_SR |
| 3669 | Beef, loin, top sirloin steak, boneless, lean, raw | Beef Products | 2.37 mg | 13% | CNF |
| 3670 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 2.37 mg | 13% | CNF |
| 3671 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 2.37 mg | 13% | CNF |
| 3672 | Fast foods, breakfast, biscuit with egg and ham | Fast Foods | 2.37 mg | 13% | CNF |
| 3673 | Game meat, rabbit, domestic, composite cuts, stewed | Lamb, Veal and Game | 2.37 mg | 13% | CNF |
| 3674 | Beef pot roast, with browned potatoes, peas and corn | Mixed Dishes | 2.37 mg | 13% | CNF |
| 3675 | Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised | Beef Products | 2.36 mg | 13% | USDA_SR |
| 3676 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.36 mg | 13% | USDA_SR |
| 3677 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.36 mg | 13% | USDA_SR |
| 3678 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 2.36 mg | 13% | USDA_SR |
| 3679 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean only, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 2.36 mg | 13% | USDA_SR |
| 3680 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 2.36 mg | 13% | USDA_SR |
| 3681 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.36 mg | 13% | USDA_SR |
| 3682 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.36 mg | 13% | USDA_SR |
| 3683 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.36 mg | 13% | USDA_SR |
| 3684 | DOMINO'S 14" Sausage Pizza, Classic Hand-Tossed Crust | Fast Foods | 2.36 mg | 13% | USDA_SR |
| 3685 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 2.36 mg | 13% | USDA_SR |
| 3686 | Beef, loin, top sirloin roast, boneless, lean, raw | Beef Products | 2.36 mg | 13% | CNF |
| 3687 | Fast foods, hot dog, plain | Fast Foods | 2.36 mg | 13% | CNF |
| 3688 | Beans, navy, boiled, salted | Legumes and Legume Products | 2.36 mg | 13% | CNF |
| 3689 | Beans, navy, boiled | Legumes and Legume Products | 2.36 mg | 13% | CNF |
| 3690 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 2.35 mg | 13% | USDA_SR |
| 3691 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3692 | Beef, chuck, clod roast, separable lean only, trimmed to 1/4" fat, all grades, raw | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3693 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3694 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3695 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3696 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 2.35 mg | 13% | USDA_SR |
| 3697 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.35 mg | 13% | USDA_SR |
| 3698 | Beef, round, bottom round , roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3699 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3700 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.35 mg | 13% | USDA_SR |
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