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 4201–4250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.12 mg | 12% | USDA_SR |
| 4202 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 2.12 mg | 12% | USDA_SR |
| 4203 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 2.12 mg | 12% | USDA_SR |
| 4204 | Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 2.12 mg | 12% | USDA_SR |
| 4205 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 2.12 mg | 12% | USDA_SR |
| 4206 | Lamb, variety meats and by-products, pancreas, cooked, braised | Lamb, Veal, and Game Products | 2.12 mg | 12% | USDA_SR |
| 4207 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.12 mg | 12% | USDA_SR |
| 4208 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.12 mg | 12% | USDA_SR |
| 4209 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.12 mg | 12% | USDA_SR |
| 4210 | Beef, chuck for stew, separable lean and fat, all grades, raw | Beef Products | 2.12 mg | 12% | USDA_SR |
| 4211 | Nuts, hickorynuts, dried | Nut and Seed Products | 2.12 mg | 12% | USDA_SR |
| 4212 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 2.12 mg | 12% | USDA_SR |
| 4213 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.12 mg | 12% | USDA_SR |
| 4214 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.12 mg | 12% | USDA_SR |
| 4215 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.12 mg | 12% | USDA_SR |
| 4216 | Restaurant, Chinese, sweet and sour chicken | Restaurant Foods | 2.12 mg | 12% | USDA_SR |
| 4217 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 2.12 mg | 12% | USDA_SR |
| 4218 | Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough | Baked Products | 2.12 mg | 12% | USDA_SR |
| 4219 | Lamb, New Zealand, tenderloin, lean, fast fried | Lamb, Veal and Game | 2.12 mg | 12% | CNF |
| 4220 | Chinese dish, sweet and sour chicken, restaurant prepared | Mixed Dishes | 2.12 mg | 12% | CNF |
| 4221 | Quesadilla with meat and cheese | Mixed Dishes | 2.12 mg | 12% | CNF |
| 4222 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 2.12 mg | 12% | CNF |
| 4223 | Snacks, sweet potato chips, unsalted | Snacks | 2.12 mg | 12% | CNF |
| 4224 | Beef, hip, inside (top) round steak, boneless, lean, raw | Beef Products | 2.12 mg | 12% | CNF |
| 4225 | Beef, hip, inside (top) round roast, boneless, lean, raw | Beef Products | 2.12 mg | 12% | CNF |
| 4226 | Beef, chuck, cross rib roast, boneless, lean, raw | Beef Products | 2.12 mg | 12% | CNF |
| 4227 | Grains, rye flour, medium | Cereals, Grains and Pasta | 2.12 mg | 12% | CNF |
| 4228 | Shake and bake, dry | Baked Products | 2.12 mg | 12% | CNF |
| 4229 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 2.12 mg | 12% | CNF |
| 4230 | Lamb, pancreas, braised | Lamb, Veal and Game | 2.12 mg | 12% | CNF |
| 4231 | Game meat, water buffalo, roasted | Lamb, Veal and Game | 2.12 mg | 12% | CNF |
| 4232 | Nuts, hickory nuts, dried | Nuts and Seeds | 2.12 mg | 12% | CNF |
| 4233 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 2.12 mg | 12% | CNF |
| 4234 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 2.11 mg | 12% | USDA_SR |
| 4235 | Beverages, chocolate syrup | Beverages | 2.11 mg | 12% | USDA_SR |
| 4236 | Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean only, raw | Beef Products | 2.11 mg | 12% | USDA_SR |
| 4237 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 2.11 mg | 12% | USDA_SR |
| 4238 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 2.11 mg | 12% | USDA_SR |
| 4239 | Lamb, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 2.11 mg | 12% | USDA_SR |
| 4240 | Lamb, New Zealand, imported, fore-shank, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 2.11 mg | 12% | USDA_SR |
| 4241 | LITTLE CAESARS 14" Original Round Meat and Vegetable Pizza, Regular Crust | Fast Foods | 2.11 mg | 12% | USDA_SR |
| 4242 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.11 mg | 12% | USDA_SR |
| 4243 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, cooked | Beef Products | 2.11 mg | 12% | USDA_SR |
| 4244 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.11 mg | 12% | USDA_SR |
| 4245 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 2.11 mg | 12% | USDA_SR |
| 4246 | Lamb, New Zealand, tenderloin, lean and fat, fast fried | Lamb, Veal and Game | 2.11 mg | 12% | CNF |
| 4247 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 2.11 mg | 12% | CNF |
| 4248 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 2.11 mg | 12% | CNF |
| 4249 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.11 mg | 12% | CNF |
| 4250 | Fast foods, entree, fish fillet, battered or breaded, fried | Fast Foods | 2.11 mg | 12% | CNF |
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