Foods high in Iron, Zinc
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1
Liver
Pork, fresh, variety meats and by-products, liver, cooked, braised
Iron Rank
-
Zinc Rank
5
Total rank
5
Price:
$0.3
0
5
2
Oysters
Mollusks, oyster, eastern, wild, cooked, moist heat
Iron Rank
6
Zinc Rank
1
Total rank
7
Price:
$3
6
1
4
Horse meat
Game meat, horse, cooked, roasted
Iron Rank
23
Zinc Rank
30
Total rank
53
Price:
$2
23
30
5
Chuck steak
Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Iron Rank
59
Zinc Rank
2
Total rank
61
Price:
$2
59
2
6
Mussels
Mollusks, mussel, blue, cooked, moist heat
Iron Rank
12
Zinc Rank
51
Total rank
63
Price:
$7
12
51
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
Zinc Rank
4
Total rank
75
Price:
$2
71
4
8
Brisket
Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
Iron Rank
75
Zinc Rank
6
Total rank
81
Price:
$2
75
6
9
Rabbit Meat
Game meat, rabbit, wild, cooked, stewed
Iron Rank
26
Zinc Rank
61
Total rank
87
Price:
$2
26
61
10
Steak
Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Iron Rank
80
Zinc Rank
9
Total rank
89
Price:
$2.4
80
9
11
Ground beef
Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked
Iron Rank
87
Zinc Rank
10
Total rank
97
Price:
$2
87
10
12
Short ribs
Beef, rib, shortribs, separable lean and fat, choice, cooked, braised
Iron Rank
84
Zinc Rank
16
Total rank
100
Price:
$2.3
84
16
13
Lablab
Hyacinth beans, mature seeds, cooked, boiled, without salt
Iron Rank
47
Zinc Rank
67
Total rank
114
Price:
$0.8
47
67
15
Lamb
Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked
Iron Rank
102
Zinc Rank
22
Total rank
124
Price:
$2.3
102
22
16
Ham
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
Iron Rank
137
Zinc Rank
43
Total rank
180
Price:
$0.5
137
43
18
Adzuki bean
Beans, adzuki, mature seeds, cooked, boiled, without salt
Iron Rank
108
Zinc Rank
100
Total rank
208
Price:
$2
108
100
19
Soybean
Soybeans, mature cooked, boiled, without salt
Iron Rank
48
Zinc Rank
163
Total rank
211
Price:
$3.4
48
163
20
Lentil
Lentils, mature seeds, cooked, boiled, without salt
Iron Rank
70
Zinc Rank
143
Total rank
213
Price:
$1.1
70
143
21
Domestic goose
Goose, domesticated, meat only, cooked, roasted
Iron Rank
128
Zinc Rank
85
Total rank
213
Price:
$2
128
85
23
Crab meat
Crustaceans, crab, alaska king, cooked, moist heat
Iron Rank
231
Zinc Rank
3
Total rank
234
Price:
$12
231
3
24
Turkey meat
Turkey, whole, meat and skin, cooked, roasted
Iron Rank
180
Zinc Rank
56
Total rank
236
Price:
$2
180
56
26
Chicken meat
Chicken, broilers or fryers, meat and skin, cooked, roasted
Iron Rank
160
Zinc Rank
79
Total rank
239
Price:
$1
160
79
27
Chickpeas
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Iron Rank
104
Zinc Rank
143
Total rank
247
Price:
$1
104
143
28
Pork chop
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled
Iron Rank
210
Zinc Rank
41
Total rank
251
Price:
$0.8
210
41
29
Skipjack tuna
Fish, tuna, skipjack, fresh, cooked, dry heat
Iron Rank
129
Zinc Rank
136
Total rank
265
Price:
$8
129
136
30
Baked beans
Beans, baked, home prepared
Iron Rank
97
Zinc Rank
171
Total rank
268
Price:
$1.8
97
171
31
Pork
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled
Iron Rank
210
Zinc Rank
60
Total rank
270
Price:
$0.8
210
60
32
Duck meat
Duck, domesticated, meat and skin, cooked, roasted
Iron Rank
136
Zinc Rank
139
Total rank
275
Price:
$2
136
139
33
Spinach
Spinach, cooked, boiled, drained, without salt
Iron Rank
72
Zinc Rank
204
Total rank
276
Price:
$0.2
72
204
34
Cowpea (Black-eyed pea)
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt
Iron Rank
124
Zinc Rank
154
Total rank
278
Price:
$2
124
154
35
Black turtle bean
Beans, black turtle, mature seeds, cooked, boiled, without salt
Iron Rank
91
Zinc Rank
200
Total rank
291
Price:
$1.6
91
200
36
Lima beans
Lima beans, large, mature seeds, cooked, boiled, without salt
Iron Rank
115
Zinc Rank
177
Total rank
292
Price:
$1.2
115
177
37
Wheat
Wheat, KAMUT khorasan, cooked
Iron Rank
170
Zinc Rank
122
Total rank
292
Price:
$0.4
170
122
38
Navy beans
Beans, navy, mature seeds, cooked, boiled, without salt
Iron Rank
123
Zinc Rank
170
Total rank
293
Price:
$1.3
123
170
39
Cornmeal
Cornmeal, degermed, enriched, yellow
Iron Rank
66
Zinc Rank
231
Total rank
297
Price:
$1.4
66
231
40
Cranberry beans
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Iron Rank
140
Zinc Rank
160
Total rank
300
Price:
$2.4
140
160