Foods high in Iron

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 4851–4900 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
4851	Seaweed, agar, raw	Vegetables and Vegetable Products	1.86 mg	10%	USDA_SR
4852	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	1.86 mg	10%	USDA_SR
4853	Sandwich, egg salad, homemade	Mixed Dishes	1.86 mg	10%	CNF
4854	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables	Fast Foods	1.86 mg	10%	CNF
4855	Fast foods, pizza, cheese and vegetables, regular crust	Fast Foods	1.86 mg	10%	CNF
4856	Meat sticks, bacon and beef	Sausages and Luncheon meats	1.86 mg	10%	CNF
4857	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	1.86 mg	10%	CNF
4858	Fast foods, entree, crab cake	Fast Foods	1.86 mg	10%	CNF
4859	Fast foods, breakfast, biscuit with sausage	Fast Foods	1.86 mg	10%	CNF
4860	Lamb, Canadian, loin, lean, cooked	Lamb, Veal and Game	1.86 mg	10%	CNF
4861	Beef, cured, corned beef, brisket, cooked	Beef Products	1.86 mg	10%	CNF
4862	Seaweed, agar, raw	Vegetables and Vegetable Products	1.86 mg	10%	CNF
4863	Poultry food products, turkey, canned, flaked	Poultry Products	1.86 mg	10%	CNF
4864	Poultry food products, turkey, canned, boned, with broth	Poultry Products	1.86 mg	10%	CNF
4865	Peanut butter, creamy	Legumes and Legume Products	1.85 mg	10%	USDA_FF
4866	Cookies, sugar, refrigerated dough	Baked Products	1.85 mg	10%	USDA_SR
4867	Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs	Baked Products	1.85 mg	10%	USDA_SR
4868	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	1.85 mg	10%	USDA_SR
4869	Beef, Australian, imported, Wagyu, loin, top loin steak/roast, boneless, separable lean only, Aust. marble score 4/5, raw	Beef Products	1.85 mg	10%	USDA_SR
4870	Beans, navy, mature seeds, canned	Legumes and Legume Products	1.85 mg	10%	USDA_SR
4871	Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	1.85 mg	10%	USDA_SR
4872	Pie, cherry, prepared from recipe	Baked Products	1.85 mg	10%	USDA_SR
4873	Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled	Beef Products	1.85 mg	10%	USDA_SR
4874	Mulberries, raw	Fruits and Fruit Juices	1.85 mg	10%	USDA_SR
4875	Sausage, egg and cheese breakfast biscuit	Meals, Entrees, and Side Dishes	1.85 mg	10%	USDA_SR
4876	Turnover, cheese-filled, tomato-based sauce, frozen, unprepared	Meals, Entrees, and Side Dishes	1.85 mg	10%	USDA_SR
4877	Candies, HERSHEY'S POT OF GOLD Almond Bar	Sweets	1.85 mg	10%	USDA_SR
4878	Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	1.85 mg	10%	USDA_SR
4879	Beef, carcass, separable lean and fat, select, raw	Beef Products	1.85 mg	10%	USDA_SR
4880	Beef, grass-fed, strip steaks, lean only, raw	Beef Products	1.85 mg	10%	USDA_SR
4881	Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised	Pork Products	1.85 mg	10%	USDA_SR
4882	Pork, fresh, spareribs, separable lean and fat, cooked, braised	Pork Products	1.85 mg	10%	USDA_SR
4883	Restaurant, Mexican, soft taco with ground beef, cheese and lettuce	Restaurant Foods	1.85 mg	10%	USDA_SR
4884	Turnover, cheese-filled, tomato-based sauce, frozen, unprepared	Mixed Dishes	1.85 mg	10%	CNF
4885	Muffin, carrot, commercial	Baked Products	1.85 mg	10%	CNF
4886	Bread, cornbread (also corn muffin mix), dry mix, prepared	Baked Products	1.85 mg	10%	CNF
4887	Snacks, popcorn, microwave, butter flavour	Snacks	1.85 mg	10%	CNF
4888	Candies, bars, Golden Almond	Sweets	1.85 mg	10%	CNF
4889	Pie, cherry, homemade, 2 crust	Baked Products	1.85 mg	10%	CNF
4890	Cookie, sugar, refrigerated dough	Baked Products	1.85 mg	10%	CNF
4891	Beans, navy, canned, solids and liquid	Legumes and Legume Products	1.85 mg	10%	CNF
4892	Pork, shoulder, blade portion, bone-in, lean, braised	Pork Products	1.85 mg	10%	CNF
4893	Mulberry, raw	Fruits and fruit juices	1.85 mg	10%	CNF
4894	Cookies, brownies, prepared from recipe	Baked Products	1.84 mg	10%	USDA_SR
4895	Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	1.84 mg	10%	USDA_SR
4896	Beef, New Zealand, imported, brisket navel end, separable lean only, cooked, braised	Beef Products	1.84 mg	10%	USDA_SR
4897	Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled	Lamb, Veal, and Game Products	1.84 mg	10%	USDA_SR
4898	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw	Beef Products	1.84 mg	10%	USDA_SR
4899	Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw	Beef Products	1.84 mg	10%	USDA_SR
4900	Beef, New Zealand, imported, flat, separable lean and fat, raw	Beef Products	1.84 mg	10%	USDA_SR

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Foods high in Iron

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