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 4551–4600 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4551 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 1.99 mg | 11% | USDA_SR |
| 4552 | Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.99 mg | 11% | USDA_SR |
| 4553 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.99 mg | 11% | USDA_SR |
| 4554 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 1.99 mg | 11% | USDA_SR |
| 4555 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.99 mg | 11% | USDA_SR |
| 4556 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, flour | Poultry Products | 1.99 mg | 11% | USDA_SR |
| 4557 | Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.99 mg | 11% | USDA_SR |
| 4558 | School Lunch, chicken nuggets, whole grain breaded | Fast Foods | 1.99 mg | 11% | USDA_SR |
| 4559 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.99 mg | 11% | USDA_SR |
| 4560 | Purslane, raw | Vegetables and Vegetable Products | 1.99 mg | 11% | USDA_SR |
| 4561 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.99 mg | 11% | USDA_SR |
| 4562 | Beef, grass-fed, ground, raw | Beef Products | 1.99 mg | 11% | USDA_SR |
| 4563 | Cookie, brownie, commercial, reduced fat | Baked Products | 1.99 mg | 11% | CNF |
| 4564 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 1.99 mg | 11% | CNF |
| 4565 | Beans, baked, homemade | Legumes and Legume Products | 1.99 mg | 11% | CNF |
| 4566 | Purslane, raw | Vegetables and Vegetable Products | 1.99 mg | 11% | CNF |
| 4567 | Chicken, broiler, meat, skin, giblets and neck, flour coated, fried | Poultry Products | 1.99 mg | 11% | CNF |
| 4568 | Lamb, Australian, imported, fresh, external fat, cooked | Lamb, Veal, and Game Products | 1.98 mg | 11% | USDA_SR |
| 4569 | Turkey, ground, 85% lean, 15% fat, pan-broiled crumbles | Poultry Products | 1.98 mg | 11% | USDA_SR |
| 4570 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.98 mg | 11% | USDA_SR |
| 4571 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.98 mg | 11% | USDA_SR |
| 4572 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.98 mg | 11% | USDA_SR |
| 4573 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 1.98 mg | 11% | USDA_SR |
| 4574 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.98 mg | 11% | USDA_SR |
| 4575 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.98 mg | 11% | USDA_SR |
| 4576 | PAPA JOHN'S 14" Pepperoni Pizza, Original Crust | Fast Foods | 1.98 mg | 11% | USDA_SR |
| 4577 | Lamb, leg, shank half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.98 mg | 11% | USDA_SR |
| 4578 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 1.98 mg | 11% | USDA_SR |
| 4579 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.98 mg | 11% | USDA_SR |
| 4580 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.98 mg | 11% | USDA_SR |
| 4581 | Rice flour, brown | Cereal Grains and Pasta | 1.98 mg | 11% | USDA_SR |
| 4582 | Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.98 mg | 11% | USDA_SR |
| 4583 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 1.98 mg | 11% | USDA_SR |
| 4584 | Egg substitute, liquid, fat free | Dairy and Egg Products | 1.98 mg | 11% | CNF |
| 4585 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with ham, condiments and vegetables | Fast Foods | 1.98 mg | 11% | CNF |
| 4586 | Grains, rice flour, brown | Cereals, Grains and Pasta | 1.98 mg | 11% | CNF |
| 4587 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 1.98 mg | 11% | CNF |
| 4588 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.98 mg | 11% | CNF |
| 4589 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.98 mg | 11% | CNF |
| 4590 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 1.98 mg | 11% | CNF |
| 4591 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.97 mg | 11% | USDA_SR |
| 4592 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.97 mg | 11% | USDA_SR |
| 4593 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 1.97 mg | 11% | USDA_SR |
| 4594 | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.97 mg | 11% | USDA_SR |
| 4595 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 1.97 mg | 11% | USDA_SR |
| 4596 | Beef, New Zealand, imported, bolar blade, separable lean and fat, raw | Beef Products | 1.97 mg | 11% | USDA_SR |
| 4597 | Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal | Breakfast Cereals | 1.97 mg | 11% | USDA_SR |
| 4598 | McDONALD'S, Sausage McMUFFIN with Egg | Fast Foods | 1.97 mg | 11% | USDA_SR |
| 4599 | Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven) | Poultry Products | 1.97 mg | 11% | USDA_SR |
| 4600 | Beef, chuck eye Country-Style ribs, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.97 mg | 11% | USDA_SR |
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