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 4951–5000 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4951 | Turkey, retail parts, wing, meat only, cooked, roasted | Poultry Products | 0.82 mg | 5% |
| 4952 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 0.82 mg | 5% |
| 4953 | Mollusks, scallop, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 0.82 mg | 5% |
| 4954 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% |
| 4955 | Chicken, broiler, rotisserie, BBQ, back meat only | Poultry Products | 0.82 mg | 5% |
| 4956 | Popovers, dry mix, unenriched | Baked Products | 0.82 mg | 5% |
| 4957 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 0.82 mg | 5% |
| 4958 | Pork, fresh, composite of separable fat, with added solution, cooked | Pork Products | 0.82 mg | 5% |
| 4959 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw | Pork Products | 0.82 mg | 5% |
| 4960 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.82 mg | 5% |
| 4961 | Pork, cured, shoulder, blade roll, separable lean and fat, unheated | Pork Products | 0.82 mg | 5% |
| 4962 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.82 mg | 5% |
| 4963 | Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 0.82 mg | 5% |
| 4964 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 0.82 mg | 5% |
| 4965 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.82 mg | 5% |
| 4966 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.82 mg | 5% |
| 4967 | Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted | Pork Products | 0.82 mg | 5% |
| 4968 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.82 mg | 5% |
| 4969 | Desserts, apple crisp, prepared-from-recipe | Sweets | 0.82 mg | 5% |
| 4970 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.81 mg | 5% |
| 4971 | Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.81 mg | 5% |
| 4972 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.81 mg | 5% |
| 4973 | Pork, cured, ham, whole, separable lean only, unheated | Pork Products | 0.81 mg | 5% |
| 4974 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.81 mg | 5% |
| 4975 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.81 mg | 5% |
| 4976 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 4977 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 5% |
| 4978 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 4979 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 4980 | Veal, leg, top round, cap off, cutlet, boneless, raw | Lamb, Veal, and Game Products | 0.81 mg | 5% |
| 4981 | Turkey, whole, meat and skin, with added solution, roasted | Poultry Products | 0.81 mg | 5% |
| 4982 | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | Poultry Products | 0.81 mg | 5% |
| 4983 | Beef, Australian, imported, Wagyu, external fat, Aust. marble score 9, raw | Beef Products | 0.81 mg | 5% |
| 4984 | Beverages, V8 V- FUSION Juices, Acai Berry | Beverages | 0.81 mg | 5% |
| 4985 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.81 mg | 5% |
| 4986 | Soup, turkey, chunky, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.81 mg | 5% |
| 4987 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4988 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4989 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4990 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4991 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4992 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4993 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4994 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 4995 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.80 mg | 4% |
| 4996 | McDONALD'S, french fries | Fast Foods | 0.80 mg | 4% |
| 4997 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 0.80 mg | 4% |
| 4998 | Turkey, whole, light meat, meat and skin, cooked, roasted | Poultry Products | 0.80 mg | 4% |
| 4999 | Soup, oyster stew, canned, condensed | Soups, Sauces, and Gravies | 0.80 mg | 4% |
| 5000 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 0.80 mg | 4% |
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