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 4651–4700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4651 | Turkey, fryer-roasters, meat and skin, cooked, roasted | Poultry Products | 1.95 mg | 11% | USDA_SR |
| 4652 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 1.95 mg | 11% | USDA_SR |
| 4653 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 1.95 mg | 11% | USDA_SR |
| 4654 | Fast foods, pizza, pepperoni, thin crust | Fast Foods | 1.95 mg | 11% | CNF |
| 4655 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 1.95 mg | 11% | CNF |
| 4656 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 1.95 mg | 11% | CNF |
| 4657 | Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 1.95 mg | 11% | CNF |
| 4658 | Beef, chuck, blade steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.95 mg | 11% | CNF |
| 4659 | Beef, ground, extra lean, raw | Beef Products | 1.95 mg | 11% | CNF |
| 4660 | Cake, white, regular, dry mix, unprepared | Baked Products | 1.95 mg | 11% | CNF |
| 4661 | Muffins, corn, dry mix, prepared | Baked Products | 1.94 mg | 11% | USDA_SR |
| 4662 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean only, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 1.94 mg | 11% | USDA_SR |
| 4663 | Beef, New Zealand, imported, brisket point end, separable lean and fat, raw | Beef Products | 1.94 mg | 11% | USDA_SR |
| 4664 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.94 mg | 11% | USDA_SR |
| 4665 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 1.94 mg | 11% | USDA_SR |
| 4666 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.94 mg | 11% | USDA_SR |
| 4667 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.94 mg | 11% | USDA_SR |
| 4668 | Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.94 mg | 11% | USDA_SR |
| 4669 | Beef, rib eye steak/roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.94 mg | 11% | USDA_SR |
| 4670 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.94 mg | 11% | USDA_SR |
| 4671 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.94 mg | 11% | USDA_SR |
| 4672 | Beef, rib eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.94 mg | 11% | USDA_SR |
| 4673 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.94 mg | 11% | USDA_SR |
| 4674 | ON THE BORDER, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 1.94 mg | 11% | USDA_SR |
| 4675 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 1.94 mg | 11% | USDA_SR |
| 4676 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.94 mg | 11% | CNF |
| 4677 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 1.94 mg | 11% | CNF |
| 4678 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, cooked, fast fried | Lamb, Veal, and Game Products | 1.93 mg | 11% | USDA_SR |
| 4679 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 1.93 mg | 11% | USDA_SR |
| 4680 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.93 mg | 11% | USDA_SR |
| 4681 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.93 mg | 11% | USDA_SR |
| 4682 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.93 mg | 11% | USDA_SR |
| 4683 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.93 mg | 11% | USDA_SR |
| 4684 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | Lamb, Veal, and Game Products | 1.93 mg | 11% | USDA_SR |
| 4685 | Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato | Fast Foods | 1.93 mg | 11% | USDA_SR |
| 4686 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 1.93 mg | 11% | USDA_SR |
| 4687 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.93 mg | 11% | USDA_SR |
| 4688 | Egg custards, dry mix | Sweets | 1.93 mg | 11% | USDA_SR |
| 4689 | Pillsbury, Cinnamon Rolls with Icing, refrigerated dough | Baked Products | 1.93 mg | 11% | USDA_SR |
| 4690 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, raw | Beef Products | 1.93 mg | 11% | CNF |
| 4691 | Dessert, egg custard, dry mix, unprepared | Sweets | 1.93 mg | 11% | CNF |
| 4692 | Veal, grain-fed, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 1.93 mg | 11% | CNF |
| 4693 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 1.93 mg | 11% | CNF |
| 4694 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.93 mg | 11% | CNF |
| 4695 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choice, cooked, broiled | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4696 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.92 mg | 11% | USDA_SR |
| 4697 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4698 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4699 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4700 | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.92 mg | 11% | USDA_SR |
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