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 4351–4400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4351 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 2.08 mg | 12% | CNF |
| 4352 | Duck, duckling, domestic, Pekin, leg, meat and skin, bone in, roasted | Poultry Products | 2.08 mg | 12% | CNF |
| 4353 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 2.08 mg | 12% | CNF |
| 4354 | Fast foods, mexican, burrito with beans | Fast Foods | 2.08 mg | 12% | CNF |
| 4355 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 2.08 mg | 12% | CNF |
| 4356 | Beef, cured, corned beef, canned | Beef Products | 2.08 mg | 12% | CNF |
| 4357 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 2.08 mg | 12% | CNF |
| 4358 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 2.08 mg | 12% | CNF |
| 4359 | Cookies, chocolate chip, dry mix | Baked Products | 2.07 mg | 12% | USDA_SR |
| 4360 | Cake, fruitcake, commercially prepared | Baked Products | 2.07 mg | 12% | USDA_SR |
| 4361 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.07 mg | 12% | USDA_SR |
| 4362 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.07 mg | 12% | USDA_SR |
| 4363 | Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce | Fast Foods | 2.07 mg | 12% | USDA_SR |
| 4364 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.07 mg | 12% | USDA_SR |
| 4365 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 2.07 mg | 12% | USDA_SR |
| 4366 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 2.07 mg | 12% | USDA_SR |
| 4367 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.07 mg | 12% | USDA_SR |
| 4368 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.07 mg | 12% | USDA_SR |
| 4369 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 2.07 mg | 12% | USDA_SR |
| 4370 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 2.07 mg | 12% | CNF |
| 4371 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments and special sauce | Fast Foods | 2.07 mg | 12% | CNF |
| 4372 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 2.07 mg | 12% | CNF |
| 4373 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with bacon and condiments | Fast Foods | 2.07 mg | 12% | CNF |
| 4374 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 2.07 mg | 12% | CNF |
| 4375 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 2.07 mg | 12% | CNF |
| 4376 | Cake, fruitcake, commercial | Baked Products | 2.07 mg | 12% | CNF |
| 4377 | Beef, New Zealand, imported, bolar blade, separable lean only, raw | Beef Products | 2.06 mg | 11% | USDA_SR |
| 4378 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 2.06 mg | 11% | USDA_SR |
| 4379 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 2.06 mg | 11% | USDA_SR |
| 4380 | Roast beef spread | Sausages and Luncheon Meats | 2.06 mg | 11% | USDA_SR |
| 4381 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.06 mg | 11% | USDA_SR |
| 4382 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.06 mg | 11% | USDA_SR |
| 4383 | Chicken, broilers or fryers, neck, meat only, raw | Poultry Products | 2.06 mg | 11% | USDA_SR |
| 4384 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 2.06 mg | 11% | USDA_SR |
| 4385 | Cake, pound, commercially prepared, fat-free | Baked Products | 2.06 mg | 11% | USDA_SR |
| 4386 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 2.06 mg | 11% | USDA_SR |
| 4387 | Beef, New Zealand, imported, brisket point end, separable lean only, raw | Beef Products | 2.06 mg | 11% | USDA_SR |
| 4388 | Veal, foreshank, osso buco, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 2.06 mg | 11% | USDA_SR |
| 4389 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.06 mg | 11% | USDA_SR |
| 4390 | Lean Pockets, Meatballs & Mozzarella | Meals, Entrees, and Side Dishes | 2.06 mg | 11% | USDA_SR |
| 4391 | Bread, wheat, sprouted, toasted | Baked Products | 2.06 mg | 11% | USDA_SR |
| 4392 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.06 mg | 11% | USDA_SR |
| 4393 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 2.06 mg | 11% | USDA_SR |
| 4394 | Beef, brisket, flat half, boneless separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 2.06 mg | 11% | USDA_SR |
| 4395 | Veal, foreshank, osso buco, lean, braised | Lamb, Veal and Game | 2.06 mg | 11% | CNF |
| 4396 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 2.06 mg | 11% | CNF |
| 4397 | Cake, pound, commercial, fat free | Baked Products | 2.06 mg | 11% | CNF |
| 4398 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 2.06 mg | 11% | CNF |
| 4399 | Chicken, broiler, neck, meat, raw | Poultry Products | 2.06 mg | 11% | CNF |
| 4400 | Beef, chuck, roast, boneless, choice, raw | Beef Products | 2.06 mg | 11% | USDA_FF |
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