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 4151–4200 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4151	SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato	Fast Foods	2.14 mg	12%	USDA_SR
4152	Wheat, sprouted	Cereal Grains and Pasta	2.14 mg	12%	USDA_SR
4153	Asparagus, raw	Vegetables and Vegetable Products	2.14 mg	12%	USDA_SR
4154	Cereal, hot, cream of wheat, instant: whole grain, prepared with water	Breakfast cereals	2.14 mg	12%	CNF
4155	Pizza, cheese, thin crust, frozen, cooked	Fast Foods	2.14 mg	12%	CNF
4156	Beef, hip, sirloin tip roast, boneless, lean, raw	Beef Products	2.14 mg	12%	CNF
4157	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	2.14 mg	12%	CNF
4158	Grains, wheat, sprouted	Cereals, Grains and Pasta	2.14 mg	12%	CNF
4159	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	2.14 mg	12%	CNF
4160	Asparagus, raw	Vegetables and Vegetable Products	2.14 mg	12%	CNF
4161	Beans, great northern, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.13 mg	12%	USDA_SR
4162	Biscuits, plain or buttermilk, refrigerated dough, lower fat	Baked Products	2.13 mg	12%	USDA_SR
4163	Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.13 mg	12%	USDA_SR
4164	Veal, variety meats and by-products, brain, raw	Lamb, Veal, and Game Products	2.13 mg	12%	USDA_SR
4165	Beans, great northern, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.13 mg	12%	USDA_SR
4166	Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.13 mg	12%	USDA_SR
4167	Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	Lamb, Veal, and Game Products	2.13 mg	12%	USDA_SR
4168	Tempeh, cooked	Legumes and Legume Products	2.13 mg	12%	USDA_SR
4169	Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	2.13 mg	12%	USDA_SR
4170	Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, raw	Beef Products	2.13 mg	12%	USDA_SR
4171	McDONALD'S, Bacon Egg & Cheese Biscuit	Fast Foods	2.13 mg	12%	USDA_SR
4172	Crustaceans, shrimp, mixed species, canned	Finfish and Shellfish Products	2.13 mg	12%	USDA_SR
4173	Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	2.13 mg	12%	USDA_SR
4174	Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.13 mg	12%	USDA_SR
4175	Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen	Meals, Entrees, and Side Dishes	2.13 mg	12%	USDA_SR
4176	Candies, SPECIAL DARK Chocolate Bar	Sweets	2.13 mg	12%	USDA_SR
4177	Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled	Beef Products	2.13 mg	12%	USDA_SR
4178	Turnover, filled with egg, meat and cheese, frozen	Meals, Entrees, and Side Dishes	2.13 mg	12%	USDA_SR
4179	Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen	Meals, Entrees, and Side Dishes	2.13 mg	12%	USDA_SR
4180	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.13 mg	12%	USDA_SR
4181	Pork, fresh, variety meats and by-products, pancreas, raw	Pork Products	2.13 mg	12%	USDA_SR
4182	Snacks, granola bars, soft, uncoated, peanut butter	Snacks	2.13 mg	12%	USDA_SR
4183	Crackers, cheese, sandwich-type with cheese filling	Baked Products	2.13 mg	12%	USDA_SR
4184	Cracker, cheese, sandwich, with cheese filling	Baked Products	2.13 mg	12%	CNF
4185	Soybean, fermented products, Tempeh (tempe), cooked	Legumes and Legume Products	2.13 mg	12%	CNF
4186	Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, roasted	Lamb, Veal and Game	2.13 mg	12%	CNF
4187	Fast foods, breakfast, biscuit with egg	Fast Foods	2.13 mg	12%	CNF
4188	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.13 mg	12%	CNF
4189	Candies, bars, Special Dark	Sweets	2.13 mg	12%	CNF
4190	Biscuit, plain/buttermilk, refrigerated dough, lower fat	Baked Products	2.13 mg	12%	CNF
4191	Veal, brain, raw	Lamb, Veal and Game	2.13 mg	12%	CNF
4192	Beans, great northern, boiled, salted	Legumes and Legume Products	2.13 mg	12%	CNF
4193	Beans, great northern, boiled	Legumes and Legume Products	2.13 mg	12%	CNF
4194	Crustaceans, shrimp, mixed species, canned	Finfish and Shellfish Products	2.13 mg	12%	CNF
4195	Pork, pancreas, raw	Pork Products	2.13 mg	12%	CNF
4196	Beef, ground, 90% lean meat / 10% fat, raw	Beef Products	2.13 mg	12%	USDA_FF
4197	Game meat, buffalo, water, cooked, roasted	Lamb, Veal, and Game Products	2.12 mg	12%	USDA_SR
4198	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%	USDA_SR
4199	Lamb, New Zealand, imported, hind-shank, separable lean only, cooked, braised	Lamb, Veal, and Game Products	2.12 mg	12%	USDA_SR
4200	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.12 mg	12%	USDA_SR

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Foods high in Iron

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