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 3851–3900 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3851	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%	USDA_SR
3852	Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.29 mg	13%	USDA_SR
3853	Corn, white, steamed (Navajo)	American Indian/Alaska Native Foods	2.29 mg	13%	USDA_SR
3854	Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	2.29 mg	13%	CNF
3855	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%	CNF
3856	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables	Fast Foods	2.29 mg	13%	CNF
3857	Fast foods, mexican, burrito with beans, cheese and chili peppers	Fast Foods	2.29 mg	13%	CNF
3858	Cookie, raisin, soft-type	Baked Products	2.29 mg	13%	CNF
3859	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.29 mg	13%	CNF
3860	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%	CNF
3861	Cookies, oatmeal, soft, with raisins	Baked Products	2.28 mg	13%	USDA_FF
3862	Beverages, malted drink mix, chocolate, powder	Beverages	2.28 mg	13%	USDA_SR
3863	Snacks, popcorn, microwave, low fat	Snacks	2.28 mg	13%	USDA_SR
3864	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.28 mg	13%	USDA_SR
3865	Fish, mackerel, king, cooked, dry heat	Finfish and Shellfish Products	2.28 mg	13%	USDA_SR
3866	Beef, Australian, imported, grass-fed, round, top round cap-off steak/roast, boneless, separable lean and fat, raw	Beef Products	2.28 mg	13%	USDA_SR
3867	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.28 mg	13%	USDA_SR
3868	Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled	Beef Products	2.28 mg	13%	USDA_SR
3869	Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised	Lamb, Veal, and Game Products	2.28 mg	13%	USDA_SR
3870	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.28 mg	13%	USDA_SR
3871	McDONALD'S, Sausage Burrito	Fast Foods	2.28 mg	13%	USDA_SR
3872	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.28 mg	13%	USDA_SR
3873	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.28 mg	13%	USDA_SR
3874	Fast foods, breakfast burrito, with egg, cheese, and sausage	Fast Foods	2.28 mg	13%	USDA_SR
3875	Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.28 mg	13%	USDA_SR
3876	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	2.28 mg	13%	USDA_SR
3877	Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled	Beef Products	2.28 mg	13%	USDA_SR
3878	Popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%	USDA_SR
3879	Snacks, popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%	CNF
3880	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.28 mg	13%	CNF
3881	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.28 mg	13%	CNF
3882	Fish, mackerel, king, baked or broiled	Finfish and Shellfish Products	2.28 mg	13%	CNF
3883	Malted milk, chocolate flavour, powder	Beverages	2.28 mg	13%	CNF
3884	Nuts, coconut cream (liquid from grated meat), raw	Nuts and Seeds	2.28 mg	13%	CNF
3885	Doughnuts, cake-type, chocolate, sugared or glazed	Baked Products	2.27 mg	13%	USDA_SR
3886	Beef, New Zealand, imported, inside, raw	Beef Products	2.27 mg	13%	USDA_SR
3887	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.27 mg	13%	USDA_SR
3888	Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	2.27 mg	13%	USDA_SR
3889	Pillsbury, Crusty French Loaf, refrigerated dough	Baked Products	2.27 mg	13%	USDA_SR
3890	Muffins, blueberry, prepared from recipe, made with low fat (2%) milk	Baked Products	2.27 mg	13%	USDA_SR
3891	Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.27 mg	13%	USDA_SR
3892	Game meat, rabbit, domesticated, composite of cuts, cooked, roasted	Lamb, Veal, and Game Products	2.27 mg	13%	USDA_SR
3893	Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	2.27 mg	13%	USDA_SR
3894	Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.27 mg	13%	USDA_SR
3895	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.27 mg	13%	USDA_SR
3896	Pizza, cheese topping, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%	USDA_SR
3897	Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked	Beef Products	2.27 mg	13%	USDA_SR
3898	Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.27 mg	13%	USDA_SR
3899	Snacks, potato sticks	Snacks	2.27 mg	13%	USDA_SR
3900	Edamame, frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%	USDA_SR

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Foods high in Iron

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