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 4051–4100 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4051	Bread, pound cake type, pan de torta salvadoran	Baked Products	2.20 mg	12%	USDA_SR
4052	Indian, bread, chapati or roti, whole-wheat	Baked Products	2.20 mg	12%	CNF
4053	Granola bar, chewy, chocolate coated, all flavours	Baked Products	2.20 mg	12%	CNF
4054	Beef, loin, strip loin (new york) steak, boneless, lean, raw	Beef Products	2.20 mg	12%	CNF
4055	Game meat, native, moose, fat, raw	Lamb, Veal and Game	2.20 mg	12%	CNF
4056	Rowal, raw	Fruits and fruit juices	2.20 mg	12%	CNF
4057	Snacks, RICE KRISPIES SQUARES	Snacks	2.20 mg	12%	CNF
4058	Fast foods, mexican, chimichanga with beef and red chili	Fast Foods	2.20 mg	12%	CNF
4059	Fast foods, dessert, animal crackers	Fast Foods	2.20 mg	12%	CNF
4060	Grains, buckwheat	Cereals, Grains and Pasta	2.20 mg	12%	CNF
4061	Bread, pumpernickel	Baked Products	2.20 mg	12%	CNF
4062	Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared	Breakfast cereals	2.20 mg	12%	CNF
4063	Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared	Breakfast cereals	2.20 mg	12%	CNF
4064	Poultry food products, turkey sticks, breaded, battered, fried	Poultry Products	2.20 mg	12%	CNF
4065	Poultry food products, turkey patties, breaded, battered and fried	Poultry Products	2.20 mg	12%	CNF
4066	Archway Home Style Cookies, Iced Oatmeal	Baked Products	2.19 mg	12%	USDA_SR
4067	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.19 mg	12%	USDA_SR
4068	Turkey, all classes, back, meat and skin, cooked, roasted	Poultry Products	2.19 mg	12%	USDA_SR
4069	Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.19 mg	12%	USDA_SR
4070	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks	2.19 mg	12%	USDA_SR
4071	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	2.19 mg	12%	USDA_SR
4072	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled	Beef Products	2.19 mg	12%	USDA_SR
4073	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	2.19 mg	12%	USDA_SR
4074	Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.18 mg	12%	USDA_SR
4075	Fast foods, cheeseburger; double, large patty; with condiments	Fast Foods	2.18 mg	12%	USDA_SR
4076	Beef, New Zealand, imported, tenderloin, separable lean and fat, raw	Beef Products	2.18 mg	12%	USDA_SR
4077	McDONALD'S, DOUBLE QUARTER POUNDER with Cheese	Fast Foods	2.18 mg	12%	USDA_SR
4078	Seaweed, wakame, raw	Vegetables and Vegetable Products	2.18 mg	12%	USDA_SR
4079	Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted	Beef Products	2.18 mg	12%	USDA_SR
4080	Snacks, granola bars, soft, uncoated, nut and raisin	Snacks	2.18 mg	12%	USDA_SR
4081	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.18 mg	12%	USDA_SR
4082	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.18 mg	12%	USDA_SR
4083	Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, raw	Beef Products	2.18 mg	12%	USDA_SR
4084	Cornsalad, raw	Vegetables and Vegetable Products	2.18 mg	12%	USDA_SR
4085	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled	Beef Products	2.18 mg	12%	USDA_SR
4086	Baking chocolate, mexican, squares	Sweets	2.18 mg	12%	USDA_SR
4087	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments	Fast Foods	2.18 mg	12%	CNF
4088	Seaweed, wakame, raw	Vegetables and Vegetable Products	2.18 mg	12%	CNF
4089	Cornsalad (lamb's lettuce), raw	Vegetables and Vegetable Products	2.18 mg	12%	CNF
4090	Leavening agents, yeast, baker's, active dry	Baked Products	2.17 mg	12%	USDA_SR
4091	Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.17 mg	12%	USDA_SR
4092	Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.17 mg	12%	USDA_SR
4093	Noodles, chinese, cellophane or long rice (mung beans), dehydrated	Legumes and Legume Products	2.17 mg	12%	USDA_SR
4094	Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	2.17 mg	12%	USDA_SR
4095	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, select, cooked	Beef Products	2.17 mg	12%	USDA_SR
4096	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted	Beef Products	2.17 mg	12%	USDA_SR
4097	Deli-meat, corned beef, extra lean, sliced	Sausages and Luncheon meats	2.17 mg	12%	CNF
4098	Fast foods, breakfast, bagel, with ham, egg and cheese	Fast Foods	2.17 mg	12%	CNF
4099	Fast foods, sandwiches and burgers, ham, egg and cheese sandwich	Fast Foods	2.17 mg	12%	CNF
4100	Leavening agent, yeast, baker's, active, dry	Baked Products	2.17 mg	12%	CNF

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Foods high in Iron

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