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 3901–3950 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
3901	Jellyfish, dried, salted	Finfish and Shellfish Products	2.27 mg	13%	USDA_SR
3902	Elk, free range, roast, eye of round, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	2.27 mg	13%	USDA_SR
3903	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%	CNF
3904	Fast foods, pizza, cheese, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%	CNF
3905	Jellyfish, dried, salted	Finfish and Shellfish Products	2.27 mg	13%	CNF
3906	Snacks, potato sticks	Snacks	2.27 mg	13%	CNF
3907	Muffin, blueberry, homemade, with 2% milk	Baked Products	2.27 mg	13%	CNF
3908	Game meat, rabbit, domestic, composite cuts, roasted	Lamb, Veal and Game	2.27 mg	13%	CNF
3909	Tomatoes, crushed, canned	Vegetables and Vegetable Products	2.27 mg	13%	USDA_FF
3910	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	2.26 mg	13%	USDA_FF
3911	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	2.26 mg	13%	USDA_FF
3912	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	2.26 mg	13%	USDA_SR
3913	Sausage, summer, pork and beef, sticks, with cheddar cheese	Sausages and Luncheon Meats	2.26 mg	13%	USDA_SR
3914	Archway Home Style Cookies, Date Filled Oatmeal	Baked Products	2.26 mg	13%	USDA_SR
3915	Beverages, tea, instant, unsweetened, powder	Beverages	2.26 mg	13%	USDA_SR
3916	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.26 mg	13%	USDA_SR
3917	Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, cooked, roasted	Beef Products	2.26 mg	13%	USDA_SR
3918	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
3919	Chard, swiss, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
3920	Peaches, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.26 mg	13%	USDA_SR
3921	Beef, short loin, top loin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled	Beef Products	2.26 mg	13%	USDA_SR
3922	Chard, swiss, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
3923	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
3924	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	2.26 mg	13%	USDA_SR
3925	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
3926	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	2.26 mg	13%	USDA_SR
3927	Fast foods, sandwiches and burgers, hamburger, large, single patty with condiments and vegetables	Fast Foods	2.26 mg	13%	CNF
3928	Peanut butter, natural	Legumes and Legume Products	2.26 mg	13%	CNF
3929	Tea, instant, unsweetened, powder, decaffeinated	Beverages	2.26 mg	13%	CNF
3930	Tea, instant, unsweetened, powder	Beverages	2.26 mg	13%	CNF
3931	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.26 mg	13%	CNF
3932	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	2.26 mg	13%	CNF
3933	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	2.26 mg	13%	CNF
3934	Peach, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.26 mg	13%	CNF
3935	Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw	Beef Products	2.25 mg	12%	USDA_SR
3936	Beef, New Zealand, imported, knuckle, cooked, fast fried	Beef Products	2.25 mg	12%	USDA_SR
3937	Cookies, brownies, commercially prepared	Baked Products	2.25 mg	12%	USDA_SR
3938	Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.25 mg	12%	USDA_SR
3939	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.25 mg	12%	USDA_SR
3940	Cookies, vanilla sandwich with creme filling, reduced fat	Baked Products	2.25 mg	12%	USDA_SR
3941	Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw	Beef Products	2.25 mg	12%	USDA_SR
3942	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	2.25 mg	12%	USDA_SR
3943	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	Beef Products	2.25 mg	12%	USDA_SR
3944	Taro leaves, raw	Vegetables and Vegetable Products	2.25 mg	12%	USDA_SR
3945	Bread, potato	Baked Products	2.25 mg	12%	USDA_SR
3946	Bread, potato	Baked Products	2.25 mg	12%	CNF
3947	Beef, rib, rib roast with bone, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	2.25 mg	12%	CNF
3948	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	2.25 mg	12%	CNF
3949	Cookie, brownie, commercial	Baked Products	2.25 mg	12%	CNF
3950	Taro leaves, raw	Vegetables and Vegetable Products	2.25 mg	12%	CNF

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Foods high in Iron

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