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 3801–3850 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3801	Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	Finfish and Shellfish Products	2.30 mg	13%	USDA_SR
3802	Cookies, oatmeal, with raisins	Baked Products	2.30 mg	13%	USDA_SR
3803	Bread, reduced-calorie, oatmeal	Baked Products	2.30 mg	13%	USDA_SR
3804	Beef, New Zealand, imported, rump centre, separable lean only, raw	Beef Products	2.30 mg	13%	USDA_SR
3805	Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean only, raw	Beef Products	2.30 mg	13%	USDA_SR
3806	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.30 mg	13%	USDA_SR
3807	Chicken, broilers or fryers, neck, meat and skin, cooked simmered	Poultry Products	2.30 mg	13%	USDA_SR
3808	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	2.30 mg	13%	USDA_SR
3809	McDONALD'S, Egg McMUFFIN	Fast Foods	2.30 mg	13%	USDA_SR
3810	LITTLE CAESARS 14" Pepperoni Pizza, Large Deep Dish Crust	Fast Foods	2.30 mg	13%	USDA_SR
3811	Ostrich, inside leg, raw	Poultry Products	2.30 mg	13%	USDA_SR
3812	Lamb, variety meats and by-products, pancreas, raw	Lamb, Veal, and Game Products	2.30 mg	13%	USDA_SR
3813	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%	USDA_SR
3814	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%	USDA_SR
3815	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.30 mg	13%	USDA_SR
3816	Fast foods, english muffin, with egg, cheese, and canadian bacon	Fast Foods	2.30 mg	13%	USDA_SR
3817	Turkey, all classes, leg, meat and skin, cooked, roasted	Poultry Products	2.30 mg	13%	USDA_SR
3818	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	2.30 mg	13%	USDA_SR
3819	Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.30 mg	13%	USDA_SR
3820	WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single	Fast Foods	2.30 mg	13%	USDA_SR
3821	DIGIORNO Pizza, pepperoni topping, cheese stuffed crust, frozen, baked	Fast Foods	2.30 mg	13%	USDA_SR
3822	Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.30 mg	13%	USDA_SR
3823	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	2.30 mg	13%	USDA_SR
3824	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	2.30 mg	13%	USDA_SR
3825	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.30 mg	13%	USDA_SR
3826	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	2.30 mg	13%	USDA_SR
3827	Beef, variety meats and by-products, brain, cooked, simmered	Beef Products	2.30 mg	13%	USDA_SR
3828	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%	USDA_SR
3829	Turkey, drumstick, smoked, cooked, with skin, bone removed	Poultry Products	2.30 mg	13%	USDA_SR
3830	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	2.30 mg	13%	CNF
3831	Ostrich, inside leg, raw	Poultry Products	2.30 mg	13%	CNF
3832	Turkey, drumstick, smoked, cooked, with skin, bone removed	Poultry Products	2.30 mg	13%	CNF
3833	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	2.30 mg	13%	CNF
3834	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%	CNF
3835	Fast foods, breakfast, english muffin with egg, cheese and bacon	Fast Foods	2.30 mg	13%	CNF
3836	Veal, grain-fed, rib chop, lean, broiled	Lamb, Veal and Game	2.30 mg	13%	CNF
3837	Lamb, pancreas, raw	Lamb, Veal and Game	2.30 mg	13%	CNF
3838	Beans, pink, boiled, salted	Legumes and Legume Products	2.30 mg	13%	CNF
3839	Beans, pink, boiled	Legumes and Legume Products	2.30 mg	13%	CNF
3840	Fish, sardine, pacific, canned in tomato sauce, drained with bones	Finfish and Shellfish Products	2.30 mg	13%	CNF
3841	Beef, brain, simmered	Beef Products	2.30 mg	13%	CNF
3842	Spinach, canned, drained solids	Vegetables and Vegetable Products	2.30 mg	13%	CNF
3843	Chicken, broiler, neck, meat and skin, simmered	Poultry Products	2.30 mg	13%	CNF
3844	Cookies, raisin, soft-type	Baked Products	2.29 mg	13%	USDA_SR
3845	Beef, New Zealand, imported, rump centre, separable lean and fat, raw	Beef Products	2.29 mg	13%	USDA_SR
3846	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	Beef Products	2.29 mg	13%	USDA_SR
3847	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	Beef Products	2.29 mg	13%	USDA_SR
3848	Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	2.29 mg	13%	USDA_SR
3849	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.29 mg	13%	USDA_SR
3850	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%	USDA_SR

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Foods high in Iron

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