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 4451–4500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Figs, dried, uncooked | Fruits and Fruit Juices | 2.03 mg | 11% | USDA_FF |
| 4452 | Figs, dried, uncooked | Fruits and Fruit Juices | 2.03 mg | 11% | USDA_FF |
| 4453 | Croissants, butter | Baked Products | 2.03 mg | 11% | USDA_SR |
| 4454 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 2.03 mg | 11% | USDA_SR |
| 4455 | Figs, dried, uncooked | Fruits and Fruit Juices | 2.03 mg | 11% | USDA_SR |
| 4456 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 2.03 mg | 11% | USDA_SR |
| 4457 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.03 mg | 11% | USDA_SR |
| 4458 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.03 mg | 11% | USDA_SR |
| 4459 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 2.03 mg | 11% | USDA_SR |
| 4460 | Pillsbury, Chocolate Chip Cookies, refrigerated dough | Baked Products | 2.03 mg | 11% | USDA_SR |
| 4461 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 2.03 mg | 11% | USDA_SR |
| 4462 | McDONALD'S, Sausage Biscuit with Egg | Fast Foods | 2.03 mg | 11% | USDA_SR |
| 4463 | Lamb, New Zealand, leg, chop / steak, lean, fast fried | Lamb, Veal and Game | 2.03 mg | 11% | CNF |
| 4464 | Deli-meat, Montreal smoked meat, extra lean | Sausages and Luncheon meats | 2.03 mg | 11% | CNF |
| 4465 | Granola bar, chewy, low fat | Baked Products | 2.03 mg | 11% | CNF |
| 4466 | Beef, chuck, blade steak, boneless, lean, raw | Beef Products | 2.03 mg | 11% | CNF |
| 4467 | Croissant, butter, commercial | Baked Products | 2.03 mg | 11% | CNF |
| 4468 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 2.03 mg | 11% | CNF |
| 4469 | Fig, dried, uncooked | Fruits and fruit juices | 2.03 mg | 11% | CNF |
| 4470 | Cream puff shell, prepared from recipe | Baked Products | 2.02 mg | 11% | USDA_SR |
| 4471 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 2.02 mg | 11% | USDA_SR |
| 4472 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.02 mg | 11% | USDA_SR |
| 4473 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4474 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4475 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4476 | Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4477 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4478 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 2.02 mg | 11% | USDA_SR |
| 4479 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 2.02 mg | 11% | USDA_SR |
| 4480 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4481 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 2.02 mg | 11% | USDA_SR |
| 4482 | Snacks, tortilla chips, taco-flavor | Snacks | 2.02 mg | 11% | USDA_SR |
| 4483 | Butter tart, with raisins, homemade | Baked Products | 2.02 mg | 11% | CNF |
| 4484 | Beef, composite cuts, stewing beef, 0mm (0") trim, raw | Beef Products | 2.02 mg | 11% | CNF |
| 4485 | Beef, hip, eye of round roast, boneless, lean, cooked, roasted | Beef Products | 2.02 mg | 11% | CNF |
| 4486 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 2.02 mg | 11% | CNF |
| 4487 | Snacks, tortilla chips, taco | Snacks | 2.02 mg | 11% | CNF |
| 4488 | Cream puff, homemade, shell only, includes eclair | Baked Products | 2.02 mg | 11% | CNF |
| 4489 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 2.02 mg | 11% | CNF |
| 4490 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 2.01 mg | 11% | USDA_SR |
| 4491 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 2.01 mg | 11% | USDA_SR |
| 4492 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.01 mg | 11% | USDA_SR |
| 4493 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 2.01 mg | 11% | USDA_SR |
| 4494 | Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 2.01 mg | 11% | USDA_SR |
| 4495 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 2.01 mg | 11% | USDA_SR |
| 4496 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 2.01 mg | 11% | USDA_SR |
| 4497 | McDONALD'S, Sausage Biscuit | Fast Foods | 2.01 mg | 11% | USDA_SR |
| 4498 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 2.01 mg | 11% | USDA_SR |
| 4499 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 2.01 mg | 11% | USDA_SR |
| 4500 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 2.01 mg | 11% | CNF |
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