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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5001 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 0.80 mg | 4% |
| 5002 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 0.80 mg | 4% |
| 5003 | Pie, coconut custard, commercially prepared | Baked Products | 0.80 mg | 4% |
| 5004 | Fish, salmon, Atlantic, wild, raw | Finfish and Shellfish Products | 0.80 mg | 4% |
| 5005 | Vitasoy USA Azumaya, Silken Tofu | Legumes and Legume Products | 0.80 mg | 4% |
| 5006 | Veal, sirloin, separable lean only, raw | Lamb, Veal, and Game Products | 0.80 mg | 4% |
| 5007 | Pie, coconut creme, commercially prepared | Baked Products | 0.80 mg | 4% |
| 5008 | Candies, caramels, chocolate-flavor roll | Sweets | 0.80 mg | 4% |
| 5009 | Pie fillings, blueberry, canned | Sweets | 0.80 mg | 4% |
| 5010 | Lemon peel, raw | Fruits and Fruit Juices | 0.80 mg | 4% |
| 5011 | Sapodilla, raw | Fruits and Fruit Juices | 0.80 mg | 4% |
| 5012 | HORMEL, Cure 81 Ham | Pork Products | 0.80 mg | 4% |
| 5013 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 0.80 mg | 4% |
| 5014 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 0.80 mg | 4% |
| 5015 | Babyfood, dinner, macaroni, beef and tomato sauce, toddler | Baby Foods | 0.80 mg | 4% |
| 5016 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 0.80 mg | 4% |
| 5017 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw | Pork Products | 0.80 mg | 4% |
| 5018 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5019 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5020 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5021 | Pumpkin, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5022 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5023 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.80 mg | 4% |
| 5024 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% |
| 5025 | Snacks, potato chips, white, restructured, baked | Snacks | 0.80 mg | 4% |
| 5026 | Orange peel, raw | Fruits and Fruit Juices | 0.80 mg | 4% |
| 5027 | Beets, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5028 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5029 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 0.80 mg | 4% |
| 5030 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% |
| 5031 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% |
| 5032 | Oranges, raw, with peel | Fruits and Fruit Juices | 0.80 mg | 4% |
| 5033 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5034 | Burdock root, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5035 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5036 | Chicory roots, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 5037 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.80 mg | 4% |
| 5038 | Veal, leg (top round), separable lean only, raw | Lamb, Veal, and Game Products | 0.80 mg | 4% |
| 5039 | Veal, leg (top round), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.79 mg | 4% |
| 5040 | Veal, loin, chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 0.79 mg | 4% |
| 5041 | Soup, pea, green, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.79 mg | 4% |
| 5042 | Soup, chili beef, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.79 mg | 4% |
| 5043 | Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved | Meals, Entrees, and Side Dishes | 0.79 mg | 4% |
| 5044 | Ham, minced | Sausages and Luncheon Meats | 0.79 mg | 4% |
| 5045 | Veal, breast, point half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.79 mg | 4% |
| 5046 | Pheasant, breast, meat only, raw | Poultry Products | 0.79 mg | 4% |
| 5047 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 0.79 mg | 4% |
| 5048 | Sandwich spread, pork, beef | Sausages and Luncheon Meats | 0.79 mg | 4% |
| 5049 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 5050 | Nuts, acorns, raw | Nut and Seed Products | 0.79 mg | 4% |
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