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 4701–4750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Lamb, Australian, imported, fresh, rack, roast, frenched, denuded, bone-in, separable lean and fat, trimmed to 0" fat, cooked, roasted | Lamb, Veal, and Game Products | 1.92 mg | 11% | USDA_SR |
| 4702 | BURGER KING, french toast sticks | Fast Foods | 1.92 mg | 11% | USDA_SR |
| 4703 | Fast foods, french toast sticks | Fast Foods | 1.92 mg | 11% | USDA_SR |
| 4704 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.92 mg | 11% | USDA_SR |
| 4705 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 1.92 mg | 11% | USDA_SR |
| 4706 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 1.92 mg | 11% | USDA_SR |
| 4707 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% | USDA_SR |
| 4708 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4709 | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4710 | Beef, brisket, whole, separable lean only, all grades, raw | Beef Products | 1.92 mg | 11% | USDA_SR |
| 4711 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.92 mg | 11% | USDA_SR |
| 4712 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 1.92 mg | 11% | USDA_SR |
| 4713 | Deli-meat, corned beef, shaved | Sausages and Luncheon meats | 1.92 mg | 11% | CNF |
| 4714 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 1.92 mg | 11% | CNF |
| 4715 | Fast foods, breakfast, french toast sticks | Fast Foods | 1.92 mg | 11% | CNF |
| 4716 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 1.92 mg | 11% | CNF |
| 4717 | Beef, brisket, lean, 0mm (0") trim, raw | Beef Products | 1.92 mg | 11% | CNF |
| 4718 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.92 mg | 11% | CNF |
| 4719 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 1.92 mg | 11% | CNF |
| 4720 | Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4721 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 1.91 mg | 11% | USDA_SR |
| 4722 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4723 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4724 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4725 | Fast foods, burrito, with beans and beef | Fast Foods | 1.91 mg | 11% | USDA_SR |
| 4726 | Snacks, shrimp cracker | Snacks | 1.91 mg | 11% | USDA_SR |
| 4727 | Beef, New Zealand, imported, cube roll, separable lean and fat, raw | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4728 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 1.91 mg | 11% | USDA_SR |
| 4729 | Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.91 mg | 11% | USDA_SR |
| 4730 | Fish, bass, freshwater, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.91 mg | 11% | USDA_SR |
| 4731 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4732 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4733 | Pork sausage, link/patty, reduced fat, cooked, pan-fried | Sausages and Luncheon Meats | 1.91 mg | 11% | USDA_SR |
| 4734 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.91 mg | 11% | USDA_SR |
| 4735 | Fast foods, mexican, burrito with beans and beef | Fast Foods | 1.91 mg | 11% | CNF |
| 4736 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 1.91 mg | 11% | CNF |
| 4737 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 1.91 mg | 11% | CNF |
| 4738 | Beef, round, top round, boneless, choice, raw | Beef Products | 1.90 mg | 11% | USDA_FF |
| 4739 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.90 mg | 11% | USDA_FF |
| 4740 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.90 mg | 11% | USDA_FF |
| 4741 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 4742 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 4743 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.90 mg | 11% | USDA_SR |
| 4744 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.90 mg | 11% | USDA_SR |
| 4745 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 1.90 mg | 11% | USDA_SR |
| 4746 | Cheese, goat, soft type | Dairy and Egg Products | 1.90 mg | 11% | USDA_SR |
| 4747 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 1.90 mg | 11% | USDA_SR |
| 4748 | Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.90 mg | 11% | USDA_SR |
| 4749 | Beef, New Zealand, imported, flat, separable lean only, raw | Beef Products | 1.90 mg | 11% | USDA_SR |
| 4750 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 1.90 mg | 11% | USDA_SR |
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