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 4301–4350 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4301	Beef, thymus, raw	Beef Products	2.10 mg	12%	CNF
4302	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	2.10 mg	12%	CNF
4303	Leeks (bulb and lower-leaf portion), raw	Vegetables and Vegetable Products	2.10 mg	12%	CNF
4304	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	2.10 mg	12%	CNF
4305	Pear, dried halves, sulphured, uncooked	Fruits and fruit juices	2.10 mg	12%	CNF
4306	Soup, leek, dehydrated	Soups, Sauces and Gravies	2.10 mg	12%	CNF
4307	Soup, cauliflower, dehydrated	Soups, Sauces and Gravies	2.10 mg	12%	CNF
4308	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR
4309	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR
4310	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.09 mg	12%	USDA_SR
4311	Beef, New Zealand, imported, cube roll, separable lean only, raw	Beef Products	2.09 mg	12%	USDA_SR
4312	Veal, variety meats and by-products, tongue, cooked, braised	Lamb, Veal, and Game Products	2.09 mg	12%	USDA_SR
4313	Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	2.09 mg	12%	USDA_SR
4314	Beans, pinto, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR
4315	Beans, cranberry (roman), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR
4316	Peanuts, valencia, raw	Legumes and Legume Products	2.09 mg	12%	USDA_SR
4317	Beef, ground, 85% lean meat / 15% fat, raw (Includes foods for USDA's Food Distribution Program)	Beef Products	2.09 mg	12%	USDA_SR
4318	Beef, chuck for stew, separable lean and fat, choice, raw	Beef Products	2.09 mg	12%	USDA_SR
4319	School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.09 mg	12%	USDA_SR
4320	SUBWAY, roast beef sub on white bread with lettuce and tomato	Fast Foods	2.09 mg	12%	USDA_SR
4321	Seeds, breadnut tree seeds, raw	Nut and Seed Products	2.09 mg	12%	USDA_SR
4322	Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato	Fast Foods	2.09 mg	12%	USDA_SR
4323	Candies, MOUNDS Candy Bar	Sweets	2.09 mg	12%	USDA_SR
4324	Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	2.09 mg	12%	CNF
4325	Fast foods, sandwiches and burgers, submarine sandwich on white bread with roast beef, lettuce and tomatoes	Fast Foods	2.09 mg	12%	CNF
4326	Candies, bars, Mounds	Sweets	2.09 mg	12%	CNF
4327	Veal, tongue, braised	Lamb, Veal and Game	2.09 mg	12%	CNF
4328	Beans, pinto, boiled, salted	Legumes and Legume Products	2.09 mg	12%	CNF
4329	Beans, cranberry (roman), boiled, salted	Legumes and Legume Products	2.09 mg	12%	CNF
4330	Peanuts, Valencia, raw	Legumes and Legume Products	2.09 mg	12%	CNF
4331	Beans, pinto, boiled	Legumes and Legume Products	2.09 mg	12%	CNF
4332	Beans, cranberry (roman), boiled	Legumes and Legume Products	2.09 mg	12%	CNF
4333	Seeds, breadnuttree seeds, raw	Nuts and Seeds	2.09 mg	12%	CNF
4334	Cake, yellow, enriched, dry mix	Baked Products	2.08 mg	12%	USDA_SR
4335	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	2.08 mg	12%	USDA_SR
4336	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked	Lamb, Veal, and Game Products	2.08 mg	12%	USDA_SR
4337	Beef, Australian, imported, grass-fed, round, bottom round steak/roast, boneless, separable lean and fat, raw	Beef Products	2.08 mg	12%	USDA_SR
4338	Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	2.08 mg	12%	USDA_SR
4339	HOT POCKETS, meatballs & mozzarella stuffed sandwich, frozen	Meals, Entrees, and Side Dishes	2.08 mg	12%	USDA_SR
4340	Fast foods, burrito, with beans	Fast Foods	2.08 mg	12%	USDA_SR
4341	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.08 mg	12%	USDA_SR
4342	Duck, young duckling, domesticated, White Pekin, leg, meat and skin, bone in, cooked, roasted	Poultry Products	2.08 mg	12%	USDA_SR
4343	Beef, cured, corned beef, canned	Sausages and Luncheon Meats	2.08 mg	12%	USDA_SR
4344	Dock, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.08 mg	12%	USDA_SR
4345	Peas, edible-podded, raw	Vegetables and Vegetable Products	2.08 mg	12%	USDA_SR
4346	Dock, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.08 mg	12%	USDA_SR
4347	Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled	Beef Products	2.08 mg	12%	USDA_SR
4348	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	2.08 mg	12%	USDA_SR
4349	Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw	Beef Products	2.08 mg	12%	USDA_SR
4350	Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	2.08 mg	12%	USDA_SR

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Foods high in Iron

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