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 3701–3750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 2.35 mg | 13% | USDA_SR |
| 3702 | McDONALD'S, Cheeseburger | Fast Foods | 2.35 mg | 13% | USDA_SR |
| 3703 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 2.35 mg | 13% | USDA_SR |
| 3704 | Beef, round, bottom round roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3705 | Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3706 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3707 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.35 mg | 13% | USDA_SR |
| 3708 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 2.35 mg | 13% | USDA_SR |
| 3709 | Candies, milk chocolate | Sweets | 2.35 mg | 13% | USDA_SR |
| 3710 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 2.35 mg | 13% | CNF |
| 3711 | Game meat, native, caribou (reindeer), tongue, raw | Lamb, Veal and Game | 2.35 mg | 13% | CNF |
| 3712 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 2.35 mg | 13% | CNF |
| 3713 | Candies, bars / chips, milk chocolate, plain | Sweets | 2.35 mg | 13% | CNF |
| 3714 | Lamb, New Zealand, composite cuts, lean, cooked | Lamb, Veal and Game | 2.35 mg | 13% | CNF |
| 3715 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 2.35 mg | 13% | CNF |
| 3716 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 2.34 mg | 13% | USDA_FF |
| 3717 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_FF |
| 3718 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_FF |
| 3719 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 2.34 mg | 13% | USDA_FF |
| 3720 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3721 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3722 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 2.34 mg | 13% | USDA_SR |
| 3723 | Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled | Lamb, Veal, and Game Products | 2.34 mg | 13% | USDA_SR |
| 3724 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3725 | DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust | Fast Foods | 2.34 mg | 13% | USDA_SR |
| 3726 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.34 mg | 13% | USDA_SR |
| 3727 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.34 mg | 13% | USDA_SR |
| 3728 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3729 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3730 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3731 | LITTLE CAESARS 14" Original Round Pepperoni Pizza, Regular Crust | Fast Foods | 2.34 mg | 13% | USDA_SR |
| 3732 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 2.34 mg | 13% | USDA_SR |
| 3733 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3734 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3735 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3736 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3737 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3738 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3739 | WENDY'S, CLASSIC SINGLE Hamburger, with cheese | Fast Foods | 2.34 mg | 13% | USDA_SR |
| 3740 | Beef, brisket, point half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3741 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.34 mg | 13% | USDA_SR |
| 3742 | Pillsbury Grands, Buttermilk Biscuits, refrigerated dough | Baked Products | 2.34 mg | 13% | USDA_SR |
| 3743 | Granola bar, chewy, fruit and/or nut | Baked Products | 2.34 mg | 13% | CNF |
| 3744 | Veal, grain-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 2.34 mg | 13% | CNF |
| 3745 | Lamb, New Zealand, shoulder, whole, lean braised | Lamb, Veal and Game | 2.34 mg | 13% | CNF |
| 3746 | Lamb, New Zealand, frozen, loin chop, lean, broiled | Lamb, Veal and Game | 2.34 mg | 13% | CNF |
| 3747 | Lamb, cubed for stew or kabob, lean, broiled | Lamb, Veal and Game | 2.34 mg | 13% | CNF |
| 3748 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.33 mg | 13% | USDA_SR |
| 3749 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.33 mg | 13% | USDA_SR |
| 3750 | Beef, ground, 93% lean meat / 7% fat, raw | Beef Products | 2.33 mg | 13% | USDA_SR |
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