Foods high in Iron, Vitamin B12
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1
Liver
Pork, fresh, variety meats and by-products, liver, cooked, braised
Iron Rank
-
Vitamin B12 Rank
6
Total rank
6
Price:
$0.3
0
6
2
Oysters
Mollusks, oyster, eastern, wild, cooked, moist heat
Iron Rank
6
Vitamin B12 Rank
7
Total rank
13
Price:
$3
6
7
3
Mussels
Mollusks, mussel, blue, cooked, moist heat
Iron Rank
12
Vitamin B12 Rank
3
Total rank
15
Price:
$7
12
3
4
Rabbit Meat
Game meat, rabbit, wild, cooked, stewed
Iron Rank
26
Vitamin B12 Rank
16
Total rank
42
Price:
$2
26
16
5
Horse meat
Game meat, horse, cooked, roasted
Iron Rank
23
Vitamin B12 Rank
32
Total rank
55
Price:
$2
23
32
6
Chuck steak
Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Iron Rank
59
Vitamin B12 Rank
26
Total rank
85
Price:
$2
59
26
7
Rib eye steak
Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
Iron Rank
71
Vitamin B12 Rank
48
Total rank
119
Price:
$2
71
48
8
Short ribs
Beef, rib, shortribs, separable lean and fat, choice, cooked, braised
Iron Rank
84
Vitamin B12 Rank
41
Total rank
125
Price:
$2.3
84
41
9
Goat
Game meat, goat, cooked, roasted
Iron Rank
38
Vitamin B12 Rank
88
Total rank
126
Price:
$2
38
88
10
Ground beef
Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked
Iron Rank
87
Vitamin B12 Rank
43
Total rank
130
Price:
$2
87
43
11
Brisket
Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
Iron Rank
75
Vitamin B12 Rank
62
Total rank
137
Price:
$2
75
62
12
Steak
Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Iron Rank
80
Vitamin B12 Rank
59
Total rank
139
Price:
$2.4
80
59
13
Lamb
Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked
Iron Rank
102
Vitamin B12 Rank
42
Total rank
144
Price:
$2.3
102
42
14
Skipjack tuna
Fish, tuna, skipjack, fresh, cooked, dry heat
Iron Rank
129
Vitamin B12 Rank
57
Total rank
186
Price:
$8
129
57
15
Roe
Fish, roe, mixed species, cooked, dry heat
Iron Rank
229
Vitamin B12 Rank
9
Total rank
238
Price:
$100
229
9
16
Chinook salmon
Fish, salmon, chinook, cooked, dry heat
Iron Rank
204
Vitamin B12 Rank
36
Total rank
240
Price:
$15
204
36
17
Crab meat
Crustaceans, crab, alaska king, cooked, moist heat
Iron Rank
231
Vitamin B12 Rank
10
Total rank
241
Price:
$12
231
10
18
Smoked salmon
Fish, salmon, chinook, smoked
Iron Rank
213
Vitamin B12 Rank
29
Total rank
242
Price:
$14
213
29
19
Cervelat
Thuringer, cervelat, summer sausage, beef, pork
Iron Rank
206
Vitamin B12 Rank
46
Total rank
252
Price:
$2.7
206
46
20
Ham
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
Iron Rank
137
Vitamin B12 Rank
131
Total rank
268
Price:
$0.5
137
131
21
Turkey meat
Turkey, whole, meat and skin, cooked, roasted
Iron Rank
180
Vitamin B12 Rank
95
Total rank
275
Price:
$2
180
95
22
Veal
Veal, ground, cooked, broiled
Iron Rank
195
Vitamin B12 Rank
83
Total rank
278
Price:
$2.2
195
83
23
Mackerel
Fish, mackerel, Atlantic, cooked, dry heat
Iron Rank
270
Vitamin B12 Rank
15
Total rank
285
Price:
$7
270
15
24
Sockeye salmon
Fish, salmon, sockeye, cooked, dry heat
Iron Rank
275
Vitamin B12 Rank
19
Total rank
294
Price:
$13
275
19
25
Lablab
Hyacinth beans, mature seeds, cooked, boiled, without salt
Iron Rank
47
Vitamin B12 Rank
247
Total rank
294
Price:
$0.8
47
247
26
Soybean
Soybeans, mature cooked, boiled, without salt
Iron Rank
48
Vitamin B12 Rank
247
Total rank
295
Price:
$3.4
48
247
27
Crab
Crustaceans, crab, blue, canned
Iron Rank
280
Vitamin B12 Rank
28
Total rank
308
Price:
$12
280
28
29
Halibut
Fish, halibut, greenland, cooked, dry heat
Iron Rank
213
Vitamin B12 Rank
99
Total rank
312
Price:
$5
213
99
30
Cornmeal
Cornmeal, degermed, enriched, yellow
Iron Rank
66
Vitamin B12 Rank
247
Total rank
313
Price:
$1.4
66
247
31
Domestic goose
Goose, domesticated, meat only, cooked, roasted
Iron Rank
128
Vitamin B12 Rank
185
Total rank
313
Price:
$2
128
185
32
Lentil
Lentils, mature seeds, cooked, boiled, without salt
Iron Rank
70
Vitamin B12 Rank
247
Total rank
317
Price:
$1.1
70
247
33
Caviar
Fish, caviar, black and red, granular
Iron Rank
235
Vitamin B12 Rank
84
Total rank
319
Price:
$100
235
84
34
Spinach
Spinach, cooked, boiled, drained, without salt
Iron Rank
72
Vitamin B12 Rank
247
Total rank
319
Price:
$0.2
72
247
35
Flour
Wheat flour, white, all-purpose, enriched, bleached
Iron Rank
86
Vitamin B12 Rank
247
Total rank
333
Price:
$1
86
247
36
Pork
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled
Iron Rank
210
Vitamin B12 Rank
126
Total rank
336
Price:
$0.8
210
126
37
Black turtle bean
Beans, black turtle, mature seeds, cooked, boiled, without salt
Iron Rank
91
Vitamin B12 Rank
247
Total rank
338
Price:
$1.6
91
247
38
Pork chop
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled
Iron Rank
210
Vitamin B12 Rank
130
Total rank
340
Price:
$0.8
210
130
39
Jerusalem artichoke
Jerusalem-artichokes, raw
Iron Rank
94
Vitamin B12 Rank
247
Total rank
341
Price:
$0.4
94
247
40
Chicken meat
Chicken, broilers or fryers, meat and skin, cooked, roasted
Iron Rank
160
Vitamin B12 Rank
182
Total rank
342
Price:
$1
160
182