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 4101–4150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 2.17 mg | 12% | CNF |
| 4102 | Deli-meat, pickle and pimiento loaf, pork | Sausages and Luncheon meats | 2.17 mg | 12% | CNF |
| 4103 | Bison, ground, raw | Lamb, Veal, and Game Products | 2.17 mg | 12% | USDA_FF |
| 4104 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.16 mg | 12% | USDA_SR |
| 4105 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.16 mg | 12% | USDA_SR |
| 4106 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.16 mg | 12% | USDA_SR |
| 4107 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.16 mg | 12% | USDA_SR |
| 4108 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.16 mg | 12% | USDA_SR |
| 4109 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.16 mg | 12% | USDA_SR |
| 4110 | Meatballs, meatless | Legumes and Legume Products | 2.16 mg | 12% | USDA_SR |
| 4111 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.16 mg | 12% | USDA_SR |
| 4112 | Beef, rib, shortribs, separable lean only, choice, raw | Beef Products | 2.16 mg | 12% | USDA_SR |
| 4113 | Meatless, meatballs | Legumes and Legume Products | 2.16 mg | 12% | CNF |
| 4114 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 2.16 mg | 12% | CNF |
| 4115 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 2.15 mg | 12% | USDA_SR |
| 4116 | Croissants, cheese | Baked Products | 2.15 mg | 12% | USDA_SR |
| 4117 | Lebanon bologna, beef | Sausages and Luncheon Meats | 2.15 mg | 12% | USDA_SR |
| 4118 | Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter | Poultry Products | 2.15 mg | 12% | USDA_SR |
| 4119 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.15 mg | 12% | USDA_SR |
| 4120 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.15 mg | 12% | USDA_SR |
| 4121 | LEAN POCKETS, Ham N Cheddar | Meals, Entrees, and Side Dishes | 2.15 mg | 12% | USDA_SR |
| 4122 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.15 mg | 12% | USDA_SR |
| 4123 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 2.15 mg | 12% | USDA_SR |
| 4124 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.15 mg | 12% | USDA_SR |
| 4125 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 2.15 mg | 12% | CNF |
| 4126 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 2.15 mg | 12% | CNF |
| 4127 | Fast foods, brownie | Fast Foods | 2.15 mg | 12% | CNF |
| 4128 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.15 mg | 12% | CNF |
| 4129 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.15 mg | 12% | CNF |
| 4130 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.15 mg | 12% | CNF |
| 4131 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.15 mg | 12% | CNF |
| 4132 | Beef, hip, outside (bottom) round roast, boneless, lean, raw | Beef Products | 2.15 mg | 12% | CNF |
| 4133 | Croissant, cheese, commercial | Baked Products | 2.15 mg | 12% | CNF |
| 4134 | Chicken, broiler, neck, meat and skin, batter dipped, fried | Poultry Products | 2.15 mg | 12% | CNF |
| 4135 | Cookies, oatmeal, refrigerated dough | Baked Products | 2.14 mg | 12% | USDA_SR |
| 4136 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.14 mg | 12% | USDA_SR |
| 4137 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.14 mg | 12% | USDA_SR |
| 4138 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.14 mg | 12% | USDA_SR |
| 4139 | PIZZA HUT 12" Pepperoni Pizza, Pan Crust | Fast Foods | 2.14 mg | 12% | USDA_SR |
| 4140 | PIZZA HUT 12" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 2.14 mg | 12% | USDA_SR |
| 4141 | Lamb, New Zealand, imported, neck chops, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 2.14 mg | 12% | USDA_SR |
| 4142 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 2.14 mg | 12% | USDA_SR |
| 4143 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.14 mg | 12% | USDA_SR |
| 4144 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 2.14 mg | 12% | USDA_SR |
| 4145 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.14 mg | 12% | USDA_SR |
| 4146 | Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean only, Aust. marble score 9, raw | Beef Products | 2.14 mg | 12% | USDA_SR |
| 4147 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.14 mg | 12% | USDA_SR |
| 4148 | Broccoli raab, raw | Vegetables and Vegetable Products | 2.14 mg | 12% | USDA_SR |
| 4149 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 2.14 mg | 12% | USDA_SR |
| 4150 | Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread | Fast Foods | 2.14 mg | 12% | USDA_SR |
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