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 4251–4300 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4251	Cookie, peanut butter, commercial	Baked Products	2.11 mg	12%	CNF
4252	Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, braised	Lamb, Veal and Game	2.11 mg	12%	CNF
4253	Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, braised	Lamb, Veal and Game	2.11 mg	12%	CNF
4254	Chocolate syrup, thin type	Sweets	2.11 mg	12%	CNF
4255	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	2.11 mg	12%	CNF
4256	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.10 mg	12%	USDA_SR
4257	Bread, boston brown, canned	Baked Products	2.10 mg	12%	USDA_SR
4258	Veal, variety meats and by-products, pancreas, raw	Lamb, Veal, and Game Products	2.10 mg	12%	USDA_SR
4259	Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roasted	Lamb, Veal, and Game Products	2.10 mg	12%	USDA_SR
4260	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cooked	Lamb, Veal, and Game Products	2.10 mg	12%	USDA_SR
4261	Peanut flour, defatted	Legumes and Legume Products	2.10 mg	12%	USDA_SR
4262	Beans, black, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.10 mg	12%	USDA_SR
4263	Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.10 mg	12%	USDA_SR
4264	Cookie, with peanut butter filling, chocolate-coated	Baked Products	2.10 mg	12%	USDA_SR
4265	Turkey roast, boneless, frozen, seasoned, light and dark meat, raw	Poultry Products	2.10 mg	12%	USDA_SR
4266	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.10 mg	12%	USDA_SR
4267	Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.10 mg	12%	USDA_SR
4268	Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.10 mg	12%	USDA_SR
4269	McDONALD'S, QUARTER POUNDER with Cheese	Fast Foods	2.10 mg	12%	USDA_SR
4270	School Lunch, pizza, TONY'S Breakfast Pizza Sausage, frozen	Fast Foods	2.10 mg	12%	USDA_SR
4271	Amaranth grain, cooked	Cereal Grains and Pasta	2.10 mg	12%	USDA_SR
4272	Beef, variety meats and by-products, thymus, raw	Beef Products	2.10 mg	12%	USDA_SR
4273	Vegetarian meatloaf or patties	Legumes and Legume Products	2.10 mg	12%	USDA_SR
4274	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.10 mg	12%	USDA_SR
4275	Leeks, (bulb and lower leaf-portion), raw	Vegetables and Vegetable Products	2.10 mg	12%	USDA_SR
4276	Pears, dried, sulfured, uncooked	Fruits and Fruit Juices	2.10 mg	12%	USDA_SR
4277	Fireweed, young leaves, raw (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	12%	USDA_SR
4278	Nuts, chestnuts, japanese, roasted	Nut and Seed Products	2.10 mg	12%	USDA_SR
4279	Fish, pike, northern, liver (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	12%	USDA_SR
4280	Cookie, sandwich with peanut butter filling, chocolate coated	Baked Products	2.10 mg	12%	CNF
4281	Grains, amaranth, cooked	Cereals, Grains and Pasta	2.10 mg	12%	CNF
4282	Cookie, shortbread, plain, homemade	Baked Products	2.10 mg	12%	CNF
4283	Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.10 mg	12%	CNF
4284	Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.10 mg	12%	CNF
4285	Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	2.10 mg	12%	CNF
4286	Fish, pike, northern, native, liver	Finfish and Shellfish Products	2.10 mg	12%	CNF
4287	Fireweed, native, young leaves, raw	Vegetables and Vegetable Products	2.10 mg	12%	CNF
4288	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	2.10 mg	12%	CNF
4289	Veal, grain-fed, shoulder, blade steak, lean, raw	Lamb, Veal and Game	2.10 mg	12%	CNF
4290	Veal, milk-fed, rib chop, lean, broiled	Lamb, Veal and Game	2.10 mg	12%	CNF
4291	Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, broiled	Lamb, Veal and Game	2.10 mg	12%	CNF
4292	Fast foods, mexican, chimichanga with beef and cheese	Fast Foods	2.10 mg	12%	CNF
4293	Bread, Boston brown, canned	Baked Products	2.10 mg	12%	CNF
4294	Veal, pancreas, raw	Lamb, Veal and Game	2.10 mg	12%	CNF
4295	Lamb, New Zealand, frozen, leg, whole, lean and fat, braised	Lamb, Veal and Game	2.10 mg	12%	CNF
4296	Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, cooked	Lamb, Veal and Game	2.10 mg	12%	CNF
4297	Beans, black, mature seeds, boiled	Legumes and Legume Products	2.10 mg	12%	CNF
4298	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	2.10 mg	12%	CNF
4299	Peanut flour, defatted, salted	Legumes and Legume Products	2.10 mg	12%	CNF
4300	Beef, tongue, whole, canned or pickled	Beef Products	2.10 mg	12%	CNF

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Foods high in Iron

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