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 4901–4950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4901 | Cookies, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% | USDA_SR |
| 4902 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4903 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4904 | SUBWAY, turkey breast sub on white bread with lettuce and tomato | Fast Foods | 1.84 mg | 10% | USDA_SR |
| 4905 | Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | Fast Foods | 1.84 mg | 10% | USDA_SR |
| 4906 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4907 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.84 mg | 10% | USDA_SR |
| 4908 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4909 | JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.84 mg | 10% | USDA_SR |
| 4910 | Snacks, potato chips, cheese-flavor | Snacks | 1.84 mg | 10% | USDA_SR |
| 4911 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4912 | Beef, rib, eye, small end (ribs 10- 12) separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4913 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.84 mg | 10% | USDA_SR |
| 4914 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.84 mg | 10% | CNF |
| 4915 | Snacks, potato chips, cheese | Snacks | 1.84 mg | 10% | CNF |
| 4916 | Cookie, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% | CNF |
| 4917 | Cookie, brownie, homemade | Baked Products | 1.84 mg | 10% | CNF |
| 4918 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 1.84 mg | 10% | CNF |
| 4919 | Beef, flank, steak, boneless, choice, raw | Beef Products | 1.83 mg | 10% | USDA_FF |
| 4920 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.83 mg | 10% | USDA_SR |
| 4921 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.83 mg | 10% | USDA_SR |
| 4922 | McDONALD'S, Hotcakes (plain) | Fast Foods | 1.83 mg | 10% | USDA_SR |
| 4923 | Oscar Mayer, Salami (hard) | Sausages and Luncheon Meats | 1.83 mg | 10% | USDA_SR |
| 4924 | Bread, raisin, unenriched | Baked Products | 1.83 mg | 10% | USDA_SR |
| 4925 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 1.83 mg | 10% | USDA_SR |
| 4926 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 1.83 mg | 10% | USDA_SR |
| 4927 | Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.83 mg | 10% | USDA_SR |
| 4928 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.83 mg | 10% | USDA_SR |
| 4929 | Beef, carcass, separable lean and fat, choice, raw | Beef Products | 1.83 mg | 10% | USDA_SR |
| 4930 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 1.83 mg | 10% | USDA_SR |
| 4931 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% | USDA_SR |
| 4932 | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 1.83 mg | 10% | USDA_SR |
| 4933 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 1.83 mg | 10% | CNF |
| 4934 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 1.83 mg | 10% | CNF |
| 4935 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% | CNF |
| 4936 | Succotash, raw | Vegetables and Vegetable Products | 1.83 mg | 10% | CNF |
| 4937 | Beef, New Zealand, imported, ribs prepared, raw | Beef Products | 1.82 mg | 10% | USDA_SR |
| 4938 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.82 mg | 10% | USDA_SR |
| 4939 | Fast foods, burrito, with beans, cheese, and beef | Fast Foods | 1.82 mg | 10% | USDA_SR |
| 4940 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.82 mg | 10% | USDA_SR |
| 4941 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 1.82 mg | 10% | USDA_SR |
| 4942 | Beef, Australian, imported, Wagyu, rib, small end rib steak/roast, boneless, separable lean and fat, Aust. marble score 9, raw | Beef Products | 1.82 mg | 10% | USDA_SR |
| 4943 | Turkey, young hen, skin only, cooked, roasted | Poultry Products | 1.82 mg | 10% | USDA_SR |
| 4944 | TACO BELL, BURRITO SUPREME with beef | Fast Foods | 1.82 mg | 10% | USDA_SR |
| 4945 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% | USDA_SR |
| 4946 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.82 mg | 10% | USDA_SR |
| 4947 | Puddings, chocolate, dry mix, regular | Sweets | 1.82 mg | 10% | USDA_SR |
| 4948 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% | USDA_SR |
| 4949 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised | Pork Products | 1.82 mg | 10% | USDA_SR |
| 4950 | Pork, fresh, variety meats and by-products, brain, cooked, braised | Pork Products | 1.82 mg | 10% | USDA_SR |
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