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 4801–4850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4801 | Beef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted | Beef Products | 1.88 mg | 10% | USDA_SR |
| 4802 | Lamb, New Zealand, imported, loin chop, separable lean only, cooked, fast fried | Lamb, Veal, and Game Products | 1.88 mg | 10% | USDA_SR |
| 4803 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.88 mg | 10% | USDA_SR |
| 4804 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 1.88 mg | 10% | USDA_SR |
| 4805 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 1.88 mg | 10% | USDA_SR |
| 4806 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.88 mg | 10% | USDA_SR |
| 4807 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.88 mg | 10% | USDA_SR |
| 4808 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.88 mg | 10% | USDA_SR |
| 4809 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 1.88 mg | 10% | USDA_SR |
| 4810 | Cheese, goat, hard type | Dairy and Egg Products | 1.88 mg | 10% | USDA_SR |
| 4811 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 1.88 mg | 10% | USDA_SR |
| 4812 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 1.88 mg | 10% | USDA_SR |
| 4813 | Beef, Australian, imported, grass-fed, rib, ribeye steak/roast lip-on, boneless, separable lean only, raw | Beef Products | 1.88 mg | 10% | USDA_SR |
| 4814 | Currants, zante, dried | Fruits and Fruit Juices | 1.88 mg | 10% | USDA_SR |
| 4815 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.88 mg | 10% | USDA_SR |
| 4816 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 1.88 mg | 10% | USDA_SR |
| 4817 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% | USDA_SR |
| 4818 | Cookie, oatmeal sandwich, cream filling | Baked Products | 1.88 mg | 10% | CNF |
| 4819 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% | CNF |
| 4820 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 1.88 mg | 10% | CNF |
| 4821 | Veal, milk-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 1.88 mg | 10% | CNF |
| 4822 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 1.88 mg | 10% | CNF |
| 4823 | Beef, ground, medium, raw | Beef Products | 1.88 mg | 10% | CNF |
| 4824 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 1.88 mg | 10% | CNF |
| 4825 | Raisin, seedless (sultana) | Fruits and fruit juices | 1.88 mg | 10% | CNF |
| 4826 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 1.88 mg | 10% | CNF |
| 4827 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.87 mg | 10% | USDA_SR |
| 4828 | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.87 mg | 10% | USDA_SR |
| 4829 | BURGER KING, CROISSAN'WICH with Sausage and Cheese | Fast Foods | 1.87 mg | 10% | USDA_SR |
| 4830 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 1.87 mg | 10% | USDA_SR |
| 4831 | Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 1.87 mg | 10% | USDA_SR |
| 4832 | Soup, chicken broth cubes, dry | Soups, Sauces, and Gravies | 1.87 mg | 10% | USDA_SR |
| 4833 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 1.87 mg | 10% | USDA_SR |
| 4834 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.87 mg | 10% | USDA_SR |
| 4835 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% | USDA_SR |
| 4836 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 1.87 mg | 10% | CNF |
| 4837 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% | CNF |
| 4838 | Soup, broth, chicken, cubed, dehydrated | Soups, Sauces and Gravies | 1.87 mg | 10% | CNF |
| 4839 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.86 mg | 10% | USDA_SR |
| 4840 | Bacon and beef sticks | Sausages and Luncheon Meats | 1.86 mg | 10% | USDA_SR |
| 4841 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.86 mg | 10% | USDA_SR |
| 4842 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.86 mg | 10% | USDA_SR |
| 4843 | Fast Food, Pizza Chain, 14" pizza, meat and vegetable topping, regular crust | Fast Foods | 1.86 mg | 10% | USDA_SR |
| 4844 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 1.86 mg | 10% | USDA_SR |
| 4845 | Fast foods, biscuit, with sausage | Fast Foods | 1.86 mg | 10% | USDA_SR |
| 4846 | Turkey, canned, meat only, with broth | Poultry Products | 1.86 mg | 10% | USDA_SR |
| 4847 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.86 mg | 10% | USDA_SR |
| 4848 | Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw | Beef Products | 1.86 mg | 10% | USDA_SR |
| 4849 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.86 mg | 10% | USDA_SR |
| 4850 | Beef, cured, corned beef, brisket, cooked | Beef Products | 1.86 mg | 10% | USDA_SR |
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