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 5051–5100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 1.79 mg | 10% | CNF |
| 5052 | Raisin, golden seedless | Fruits and fruit juices | 1.79 mg | 10% | CNF |
| 5053 | Turkey, all classes, liver, simmered | Poultry Products | 1.79 mg | 10% | CNF |
| 5054 | Chicken, capons, meat, skin, giblets and neck, roasted | Poultry Products | 1.79 mg | 10% | CNF |
| 5055 | Chicken, broiler, meat, skin, giblets and neck, batter dipped, fried | Poultry Products | 1.79 mg | 10% | CNF |
| 5056 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 1.78 mg | 10% | USDA_SR |
| 5057 | Beef, New Zealand, imported, manufacturing beef, cooked, boiled | Beef Products | 1.78 mg | 10% | USDA_SR |
| 5058 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 1.78 mg | 10% | USDA_SR |
| 5059 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 1.78 mg | 10% | USDA_SR |
| 5060 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 1.78 mg | 10% | USDA_SR |
| 5061 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.78 mg | 10% | USDA_SR |
| 5062 | Frankfurter, beef, pork, and turkey, fat free | Sausages and Luncheon Meats | 1.78 mg | 10% | USDA_SR |
| 5063 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 1.78 mg | 10% | USDA_SR |
| 5064 | Pheasant, leg, meat only, raw | Poultry Products | 1.78 mg | 10% | USDA_SR |
| 5065 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 1.78 mg | 10% | USDA_SR |
| 5066 | SUBWAY, black forest ham sub on white bread with lettuce and tomato | Fast Foods | 1.78 mg | 10% | USDA_SR |
| 5067 | Fast foods, submarine sandwich, ham on white bread with lettuce and tomato | Fast Foods | 1.78 mg | 10% | USDA_SR |
| 5068 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 1.78 mg | 10% | USDA_SR |
| 5069 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 1.78 mg | 10% | USDA_SR |
| 5070 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.78 mg | 10% | USDA_SR |
| 5071 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 1.78 mg | 10% | USDA_SR |
| 5072 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 1.78 mg | 10% | USDA_SR |
| 5073 | Lasagna with meat sauce, homemade | Mixed Dishes | 1.78 mg | 10% | CNF |
| 5074 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 1.78 mg | 10% | CNF |
| 5075 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 1.78 mg | 10% | CNF |
| 5076 | Wiener (frankfurter), reduced fat | Sausages and Luncheon meats | 1.78 mg | 10% | CNF |
| 5077 | Wiener (frankfurter), beef, pork, and turkey, fat free | Sausages and Luncheon meats | 1.78 mg | 10% | CNF |
| 5078 | Lamb, Canadian, ground, cooked | Lamb, Veal and Game | 1.78 mg | 10% | CNF |
| 5079 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 1.78 mg | 10% | CNF |
| 5080 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 1.78 mg | 10% | CNF |
| 5081 | Pheasant, leg, meat only, raw | Poultry Products | 1.78 mg | 10% | CNF |
| 5082 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 1.77 mg | 10% | USDA_FF |
| 5083 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 1.77 mg | 10% | USDA_SR |
| 5084 | Lamb, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.77 mg | 10% | USDA_SR |
| 5085 | Fast foods, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 5086 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.77 mg | 10% | USDA_SR |
| 5087 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 1.77 mg | 10% | USDA_SR |
| 5088 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, raw | Lamb, Veal, and Game Products | 1.77 mg | 10% | USDA_SR |
| 5089 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.77 mg | 10% | USDA_SR |
| 5090 | Meatballs, frozen, Italian style | Sausages and Luncheon Meats | 1.77 mg | 10% | USDA_SR |
| 5091 | Sausage, Italian, pork, mild, raw | Sausages and Luncheon Meats | 1.77 mg | 10% | USDA_SR |
| 5092 | CHICK-FIL-A, chicken sandwich | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 5093 | Fast foods, quesadilla, with chicken | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 5094 | TACO BELL, Taco Salad | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 5095 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 5096 | Fast foods, chicken fillet sandwich, plain with pickles | Fast Foods | 1.77 mg | 10% | USDA_SR |
| 5097 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 1.77 mg | 10% | USDA_SR |
| 5098 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 1.77 mg | 10% | USDA_SR |
| 5099 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 1.77 mg | 10% | USDA_SR |
| 5100 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.77 mg | 10% | USDA_SR |
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