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 3951–4000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 2.24 mg | 12% | USDA_SR |
| 3952 | Lamb, Australian, imported, fresh, rib chop, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, grilled | Lamb, Veal, and Game Products | 2.24 mg | 12% | USDA_SR |
| 3953 | Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 2.24 mg | 12% | USDA_SR |
| 3954 | Beef, ground, 90% lean meat / 10% fat, raw | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3955 | Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3956 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3957 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3958 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.24 mg | 12% | USDA_SR |
| 3959 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 2.24 mg | 12% | USDA_SR |
| 3960 | McDONALD'S, Double Cheeseburger | Fast Foods | 2.24 mg | 12% | USDA_SR |
| 3961 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3962 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3963 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3964 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3965 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.24 mg | 12% | USDA_SR |
| 3966 | Snacks, popcorn, cheese-flavor | Snacks | 2.24 mg | 12% | USDA_SR |
| 3967 | Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, raw | Beef Products | 2.24 mg | 12% | CNF |
| 3968 | Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.24 mg | 12% | CNF |
| 3969 | Snacks, popcorn, cheese flavour | Snacks | 2.24 mg | 12% | CNF |
| 3970 | Cookie, sugar, commercial | Baked Products | 2.24 mg | 12% | CNF |
| 3971 | Game meat, frog legs, breaded and fried | Lamb, Veal and Game | 2.24 mg | 12% | CNF |
| 3972 | Lamb, New Zealand, frozen, leg, whole, lean, roasted | Lamb, Veal and Game | 2.24 mg | 12% | CNF |
| 3973 | Lamb, New Zealand, foreshank, lean, braised | Lamb, Veal and Game | 2.24 mg | 12% | CNF |
| 3974 | Cereal, ready to eat, Kashi: puffed, Kashi | Breakfast cereals | 2.24 mg | 12% | CNF |
| 3975 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 2.23 mg | 12% | USDA_FF |
| 3976 | Cookies, peanut butter, prepared from recipe | Baked Products | 2.23 mg | 12% | USDA_SR |
| 3977 | Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.23 mg | 12% | USDA_SR |
| 3978 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.23 mg | 12% | USDA_SR |
| 3979 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.23 mg | 12% | USDA_SR |
| 3980 | Bagels, multigrain | Baked Products | 2.23 mg | 12% | USDA_SR |
| 3981 | Soup, beef broth, cubed, dry | Soups, Sauces, and Gravies | 2.23 mg | 12% | USDA_SR |
| 3982 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 2.23 mg | 12% | USDA_SR |
| 3983 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 2.23 mg | 12% | CNF |
| 3984 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.23 mg | 12% | CNF |
| 3985 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 2.23 mg | 12% | CNF |
| 3986 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 2.23 mg | 12% | CNF |
| 3987 | Cookie, peanut butter, homemade, with margarine | Baked Products | 2.23 mg | 12% | CNF |
| 3988 | Soup, broth, beef, cubed, dehydrated | Soups, Sauces and Gravies | 2.23 mg | 12% | CNF |
| 3989 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 2.23 mg | 12% | USDA_FF |
| 3990 | Beef, top sirloin steak, raw | Beef Products | 2.22 mg | 12% | USDA_FF |
| 3991 | Pie crust, standard-type, dry mix | Baked Products | 2.22 mg | 12% | USDA_SR |
| 3992 | Cookies, oatmeal, dry mix | Baked Products | 2.22 mg | 12% | USDA_SR |
| 3993 | Cookies, butter, commercially prepared, enriched | Baked Products | 2.22 mg | 12% | USDA_SR |
| 3994 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.22 mg | 12% | USDA_SR |
| 3995 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.22 mg | 12% | USDA_SR |
| 3996 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 2.22 mg | 12% | USDA_SR |
| 3997 | TACO BELL, Soft Taco with steak | Fast Foods | 2.22 mg | 12% | USDA_SR |
| 3998 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 2.22 mg | 12% | USDA_SR |
| 3999 | Beef, cured, pastrami | Sausages and Luncheon Meats | 2.22 mg | 12% | USDA_SR |
| 4000 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 2.22 mg | 12% | USDA_SR |
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