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 5001–5050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5001 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.80 mg | 10% | CNF |
| 5002 | Pizza roll, frozen, unprepared | Mixed Dishes | 1.80 mg | 10% | CNF |
| 5003 | Sandwich, tuna salad, homemade | Mixed Dishes | 1.80 mg | 10% | CNF |
| 5004 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 5005 | Agave, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 5006 | Beef, flank, flank steak, boneless, lean, raw | Beef Products | 1.80 mg | 10% | CNF |
| 5007 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.80 mg | 10% | CNF |
| 5008 | Fish, salmon, native, king or chinook, smoked, canned | Finfish and Shellfish Products | 1.80 mg | 10% | CNF |
| 5009 | Meatless, luncheon slices | Legumes and Legume Products | 1.80 mg | 10% | CNF |
| 5010 | Hot chocolate, rich, mix, powder | Beverages | 1.80 mg | 10% | CNF |
| 5011 | Hot chocolate with marshmallows, powder, mix | Beverages | 1.80 mg | 10% | CNF |
| 5012 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.80 mg | 10% | CNF |
| 5013 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 1.80 mg | 10% | CNF |
| 5014 | Candied foods, pineapple | Sweets | 1.80 mg | 10% | CNF |
| 5015 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% | CNF |
| 5016 | Pancake, plain, homemade | Baked Products | 1.80 mg | 10% | CNF |
| 5017 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 1.80 mg | 10% | CNF |
| 5018 | Danish pastry, cheese | Baked Products | 1.80 mg | 10% | CNF |
| 5019 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 1.80 mg | 10% | CNF |
| 5020 | Veal, milk-fed, shoulder, whole, lean, roasted | Lamb, Veal and Game | 1.80 mg | 10% | CNF |
| 5021 | Lamb, Canadian, foreshank, lean, cooked | Lamb, Veal and Game | 1.80 mg | 10% | CNF |
| 5022 | Beef, ground, regular, raw | Beef Products | 1.80 mg | 10% | CNF |
| 5023 | Beef, ground, lean, raw | Beef Products | 1.80 mg | 10% | CNF |
| 5024 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.80 mg | 10% | CNF |
| 5025 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.80 mg | 10% | CNF |
| 5026 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 5027 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 5028 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% | CNF |
| 5029 | Jujube (chinese date), dried | Fruits and fruit juices | 1.80 mg | 10% | CNF |
| 5030 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.80 mg | 10% | CNF |
| 5031 | Deli-meat, roast beef, cooked, sliced | Sausages and Luncheon meats | 1.80 mg | 10% | CNF |
| 5032 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 1.80 mg | 10% | CNF |
| 5033 | Beef, ground, 75% lean meat / 25% fat, raw | Beef Products | 1.79 mg | 10% | USDA_SR |
| 5034 | Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw | Beef Products | 1.79 mg | 10% | USDA_SR |
| 5035 | Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.79 mg | 10% | USDA_SR |
| 5036 | Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 1.79 mg | 10% | USDA_SR |
| 5037 | Lamb, ground, cooked, broiled | Lamb, Veal, and Game Products | 1.79 mg | 10% | USDA_SR |
| 5038 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.79 mg | 10% | USDA_SR |
| 5039 | Chicken, capons, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 1.79 mg | 10% | USDA_SR |
| 5040 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 1.79 mg | 10% | USDA_SR |
| 5041 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, batter | Poultry Products | 1.79 mg | 10% | USDA_SR |
| 5042 | BURGER KING, Original Chicken Sandwich | Fast Foods | 1.79 mg | 10% | USDA_SR |
| 5043 | Puddings, rice, dry mix | Sweets | 1.79 mg | 10% | USDA_SR |
| 5044 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 1.79 mg | 10% | USDA_SR |
| 5045 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 1.79 mg | 10% | USDA_SR |
| 5046 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.79 mg | 10% | USDA_SR |
| 5047 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.79 mg | 10% | USDA_SR |
| 5048 | Spaghetti with meat sauce | Mixed Dishes | 1.79 mg | 10% | CNF |
| 5049 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 1.79 mg | 10% | CNF |
| 5050 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 1.79 mg | 10% | CNF |
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