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 3751–3800 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3751	DOMINO'S 14" Pepperoni Pizza, Classic Hand-Tossed Crust	Fast Foods	2.33 mg	13%	USDA_SR
3752	Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.33 mg	13%	USDA_SR
3753	Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braised	Poultry Products	2.33 mg	13%	USDA_SR
3754	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.33 mg	13%	USDA_SR
3755	Beef, round, bottom round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.33 mg	13%	USDA_SR
3756	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.33 mg	13%	USDA_SR
3757	BURGER KING, Double Cheeseburger	Fast Foods	2.33 mg	13%	USDA_SR
3758	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.33 mg	13%	USDA_SR
3759	Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.33 mg	13%	USDA_SR
3760	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted	Beef Products	2.33 mg	13%	USDA_SR
3761	Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip	Snacks	2.33 mg	13%	USDA_SR
3762	Duck, duckling, domestic, Pekin, leg, meat only, bone in, cooked without skin, braised	Poultry Products	2.33 mg	13%	CNF
3763	Cookie, sugar, homemade, made with margarine	Baked Products	2.33 mg	13%	CNF
3764	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	2.33 mg	13%	CNF
3765	Sourdough culture, 100% hydration (liquid)		2.32 mg	13%	CUSTOM
3766	Game meat, beefalo, composite of cuts, raw	Lamb, Veal, and Game Products	2.32 mg	13%	USDA_SR
3767	Archway Home Style Cookies, Strawberry Filled	Baked Products	2.32 mg	13%	USDA_SR
3768	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	2.32 mg	13%	USDA_SR
3769	Archway Home Style Cookies, Raspberry Filled	Baked Products	2.32 mg	13%	USDA_SR
3770	DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust	Fast Foods	2.32 mg	13%	USDA_SR
3771	Fast foods, submarine sandwich, meatball marinara on white bread	Fast Foods	2.32 mg	13%	USDA_SR
3772	SUBWAY, meatball marinara sub on white bread (no toppings)	Fast Foods	2.32 mg	13%	USDA_SR
3773	Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw	Beef Products	2.32 mg	13%	USDA_SR
3774	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.32 mg	13%	USDA_SR
3775	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%	USDA_SR
3776	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.32 mg	13%	USDA_SR
3777	Amaranth leaves, raw	Vegetables and Vegetable Products	2.32 mg	13%	USDA_SR
3778	Snacks, tortilla chips, unsalted, white corn	Snacks	2.32 mg	13%	USDA_SR
3779	Drumstick (horseradish-tree), leaves, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%	CNF
3780	Beef, rib, rib eye roast, boneless, lean, raw	Beef Products	2.32 mg	13%	CNF
3781	Snacks, tortilla chips, unsalted	Snacks	2.32 mg	13%	CNF
3782	Game meat, beefalo, composite cuts, raw	Lamb, Veal and Game	2.32 mg	13%	CNF
3783	Drumstick (horseradish-tree), leaves, boiled, drained	Vegetables and Vegetable Products	2.32 mg	13%	CNF
3784	Amaranth leaves, fresh	Vegetables and Vegetable Products	2.32 mg	13%	CNF
3785	Waffles, plain, prepared from recipe	Baked Products	2.31 mg	13%	USDA_SR
3786	Quail, breast, meat only, raw	Poultry Products	2.31 mg	13%	USDA_SR
3787	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.31 mg	13%	USDA_SR
3788	Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.31 mg	13%	USDA_SR
3789	LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust	Fast Foods	2.31 mg	13%	USDA_SR
3790	Squab, (pigeon), light meat without skin, raw	Poultry Products	2.31 mg	13%	USDA_SR
3791	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.31 mg	13%	USDA_SR
3792	Beef, rib, shortribs, separable lean and fat, choice, cooked, braised	Beef Products	2.31 mg	13%	USDA_SR
3793	Bread, whole grain (whole-wheat), commercial	Baked Products	2.31 mg	13%	CNF
3794	Granola bar, chewy, chocolate chip	Baked Products	2.31 mg	13%	CNF
3795	Beef, rib, rib eye steak, boneless, lean, raw	Beef Products	2.31 mg	13%	CNF
3796	Lentils, pink, boiled	Legumes and Legume Products	2.31 mg	13%	CNF
3797	Waffle, plain, homemade	Baked Products	2.31 mg	13%	CNF
3798	Squab (pigeon), breast, meat only, raw	Poultry Products	2.31 mg	13%	CNF
3799	Quail, breast, meat only, raw	Poultry Products	2.31 mg	13%	CNF
3800	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.30 mg	13%	USDA_SR

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Foods high in Iron

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