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 4401–4450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled | Lamb, Veal, and Game Products | 2.05 mg | 11% | USDA_SR |
| 4402 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 2.05 mg | 11% | USDA_SR |
| 4403 | Roast beef, deli style, prepackaged, sliced | Sausages and Luncheon Meats | 2.05 mg | 11% | USDA_SR |
| 4404 | Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 2.05 mg | 11% | USDA_SR |
| 4405 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 2.05 mg | 11% | USDA_SR |
| 4406 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 2.05 mg | 11% | USDA_SR |
| 4407 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 2.05 mg | 11% | USDA_SR |
| 4408 | Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 2.05 mg | 11% | USDA_SR |
| 4409 | Teff, cooked | Cereal Grains and Pasta | 2.05 mg | 11% | USDA_SR |
| 4410 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 2.05 mg | 11% | CNF |
| 4411 | Sandwich, ham, homemade | Mixed Dishes | 2.05 mg | 11% | CNF |
| 4412 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 2.05 mg | 11% | CNF |
| 4413 | Grains, teff, cooked | Cereals, Grains and Pasta | 2.05 mg | 11% | CNF |
| 4414 | Beef, loin, t-bone steak (porterhouse), lean, raw | Beef Products | 2.05 mg | 11% | CNF |
| 4415 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.05 mg | 11% | CNF |
| 4416 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.05 mg | 11% | CNF |
| 4417 | Beef, hip, outside (bottom) round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 2.05 mg | 11% | CNF |
| 4418 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 2.05 mg | 11% | CNF |
| 4419 | Fast foods, entree, chili con carne | Fast Foods | 2.05 mg | 11% | CNF |
| 4420 | Lamb, New Zealand, frozen, loin chop, lean and fat, broiled | Lamb, Veal and Game | 2.05 mg | 11% | CNF |
| 4421 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 2.04 mg | 11% | USDA_SR |
| 4422 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.04 mg | 11% | USDA_SR |
| 4423 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4424 | Beef, New Zealand, imported, hind shin, separable lean only, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4425 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4426 | Turkey, ground, 85% lean, 15% fat, patties, broiled | Poultry Products | 2.04 mg | 11% | USDA_SR |
| 4427 | Lamb, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 2.04 mg | 11% | USDA_SR |
| 4428 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 2.04 mg | 11% | USDA_SR |
| 4429 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4430 | Corned beef loaf, jellied | Sausages and Luncheon Meats | 2.04 mg | 11% | USDA_SR |
| 4431 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4432 | McDONALD'S, Sausage McMUFFIN | Fast Foods | 2.04 mg | 11% | USDA_SR |
| 4433 | Beef, New Zealand, imported, chuck eye roll, separable lean only, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4434 | Thuringer, cervelat, summer sausage, beef, pork | Sausages and Luncheon Meats | 2.04 mg | 11% | USDA_SR |
| 4435 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4436 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4437 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 2.04 mg | 11% | USDA_SR |
| 4438 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 2.04 mg | 11% | USDA_SR |
| 4439 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4440 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4441 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 2.04 mg | 11% | USDA_SR |
| 4442 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 2.04 mg | 11% | USDA_SR |
| 4443 | Beef, composite cuts, steak/roast, lean and fat, raw | Beef Products | 2.04 mg | 11% | CNF |
| 4444 | Beef, chuck, blade roast, boneless, lean, raw | Beef Products | 2.04 mg | 11% | CNF |
| 4445 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 2.04 mg | 11% | CNF |
| 4446 | Lamb, brain, pan-fried | Lamb, Veal and Game | 2.04 mg | 11% | CNF |
| 4447 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 2.04 mg | 11% | CNF |
| 4448 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 2.04 mg | 11% | CNF |
| 4449 | Deli-meat, thuringer, cervelat, beef and pork | Sausages and Luncheon meats | 2.04 mg | 11% | CNF |
| 4450 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 2.04 mg | 11% | USDA_FF |
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