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 4001–4050 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4001	Beef, variety meats and by-products, pancreas, raw	Beef Products	2.22 mg	12%	USDA_SR
4002	Pumpkin leaves, raw	Vegetables and Vegetable Products	2.22 mg	12%	USDA_SR
4003	Beef, variety meats and by-products, brain, cooked, pan-fried	Beef Products	2.22 mg	12%	USDA_SR
4004	Arrowroot, raw	Vegetables and Vegetable Products	2.22 mg	12%	USDA_SR
4005	Interstate Brands Corp, Wonder Hamburger Rolls	Baked Products	2.22 mg	12%	USDA_SR
4006	Beans, kidney, all types, boiled	Legumes and Legume Products	2.22 mg	12%	CNF
4007	Arrowroot, raw	Vegetables and Vegetable Products	2.22 mg	12%	CNF
4008	Fast foods, sandwiches and burgers, ham and cheese sandwich	Fast Foods	2.22 mg	12%	CNF
4009	Pie crust, standard-type, dry mix, unprepared	Baked Products	2.22 mg	12%	CNF
4010	Cookie, oatmeal (with or without raisins), dry mix, unprepared	Baked Products	2.22 mg	12%	CNF
4011	Cookie, butter, commercial	Baked Products	2.22 mg	12%	CNF
4012	Deli-meat, pastrami, beef, sliced	Sausages and Luncheon meats	2.22 mg	12%	CNF
4013	Beef, pancreas, raw	Beef Products	2.22 mg	12%	CNF
4014	Beef, brain, pan-fried	Beef Products	2.22 mg	12%	CNF
4015	Pumpkin leaves, raw	Vegetables and Vegetable Products	2.22 mg	12%	CNF
4016	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	Snacks	2.21 mg	12%	USDA_SR
4017	Beef, New Zealand, imported, tenderloin, separable lean only, raw	Beef Products	2.21 mg	12%	USDA_SR
4018	Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw	Beef Products	2.21 mg	12%	USDA_SR
4019	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	2.21 mg	12%	USDA_SR
4020	Beef, New Zealand, imported, ribs prepared, cooked, fast roasted	Beef Products	2.21 mg	12%	USDA_SR
4021	French toast, frozen, ready-to-heat	Baked Products	2.21 mg	12%	USDA_SR
4022	Cookies, vanilla sandwich with creme filling	Baked Products	2.21 mg	12%	USDA_SR
4023	Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.21 mg	12%	USDA_SR
4024	School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.21 mg	12%	USDA_SR
4025	Lima beans, immature seeds, frozen, baby, unprepared	Vegetables and Vegetable Products	2.21 mg	12%	USDA_SR
4026	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.21 mg	12%	USDA_SR
4027	Fast foods, mexican, burrito with beef and chili peppers	Fast Foods	2.21 mg	12%	CNF
4028	French toast, frozen, ready to heat	Baked Products	2.21 mg	12%	CNF
4029	Cookie, vanilla wafer, 18 to 21% fat	Baked Products	2.21 mg	12%	CNF
4030	Cookie, vanilla sandwich with cream filling	Baked Products	2.21 mg	12%	CNF
4031	Beans, lima, baby, frozen, unprepared	Vegetables and Vegetable Products	2.21 mg	12%	CNF
4032	Turkey, white, rotisserie, deli cut	Sausages and Luncheon Meats	2.20 mg	12%	USDA_SR
4033	Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.20 mg	12%	USDA_SR
4034	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	2.20 mg	12%	USDA_SR
4035	Beef, New Zealand, imported, cube roll, separable lean and fat, cooked, fast roasted	Beef Products	2.20 mg	12%	USDA_SR
4036	Sausage, turkey, pork, and beef, low fat, smoked	Sausages and Luncheon Meats	2.20 mg	12%	USDA_SR
4037	Honey roll sausage, beef	Sausages and Luncheon Meats	2.20 mg	12%	USDA_SR
4038	Salami, cooked, beef	Sausages and Luncheon Meats	2.20 mg	12%	USDA_SR
4039	Beverages, Meal supplement drink, canned, peanut flavor	Beverages	2.20 mg	12%	USDA_SR
4040	Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw	Beef Products	2.20 mg	12%	USDA_SR
4041	Turkey sticks, breaded, battered, fried	Poultry Products	2.20 mg	12%	USDA_SR
4042	Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	2.20 mg	12%	USDA_SR
4043	Beef, chuck for stew, separable lean and fat, select, raw	Beef Products	2.20 mg	12%	USDA_SR
4044	Buckwheat	Cereal Grains and Pasta	2.20 mg	12%	USDA_SR
4045	Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted	Beef Products	2.20 mg	12%	USDA_SR
4046	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Snacks	2.20 mg	12%	USDA_SR
4047	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	Beef Products	2.20 mg	12%	USDA_SR
4048	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	2.20 mg	12%	USDA_SR
4049	Fish, salmon, chum, dried (Alaska Native)	American Indian/Alaska Native Foods	2.20 mg	12%	USDA_SR
4050	Rowal, raw	Fruits and Fruit Juices	2.20 mg	12%	USDA_SR

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Foods high in Iron

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