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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5051 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat and skin with breading | Fast Foods | 0.79 mg | 4% |
| 5052 | Chicken, broilers or fryers, light meat, meat and skin, raw | Poultry Products | 0.79 mg | 4% |
| 5053 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces, and Gravies | 0.79 mg | 4% |
| 5054 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 0.79 mg | 4% |
| 5055 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 0.79 mg | 4% |
| 5056 | Pork, fresh, loin, whole, separable lean and fat, raw | Pork Products | 0.79 mg | 4% |
| 5057 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 0.79 mg | 4% |
| 5058 | Pork, fresh, variety meats and by-products, tail, cooked, simmered | Pork Products | 0.79 mg | 4% |
| 5059 | Fish, salmon, king (chinook), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.79 mg | 4% |
| 5060 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.79 mg | 4% |
| 5061 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 5062 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 5063 | T.G.I. FRIDAY'S, chicken fingers, from kids' menu | Restaurant Foods | 0.79 mg | 4% |
| 5064 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 5065 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 5066 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 5067 | Restaurant, Italian, lasagna with meat | Restaurant Foods | 0.79 mg | 4% |
| 5068 | Sapote, mamey, raw | Fruits and Fruit Juices | 0.78 mg | 4% |
| 5069 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried | Pork Products | 0.78 mg | 4% |
| 5070 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.78 mg | 4% |
| 5071 | Pork, cured, ham and water product, whole, boneless, separable lean only, unheated | Pork Products | 0.78 mg | 4% |
| 5072 | Candies, HEATH BITES | Sweets | 0.78 mg | 4% |
| 5073 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated | Pork Products | 0.78 mg | 4% |
| 5074 | CARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta | Restaurant Foods | 0.78 mg | 4% |
| 5075 | Danish pastry, cinnamon, unenriched | Baked Products | 0.78 mg | 4% |
| 5076 | Turkey, ground, fat free, patties, broiled | Poultry Products | 0.78 mg | 4% |
| 5077 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, braised | Poultry Products | 0.78 mg | 4% |
| 5078 | Chicken, broilers or fryers, leg, meat only, raw | Poultry Products | 0.78 mg | 4% |
| 5079 | Sauce, fish, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% |
| 5080 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.78 mg | 4% |
| 5081 | Veal, sirloin, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.78 mg | 4% |
| 5082 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% |
| 5083 | BURGER KING, Onion Rings | Fast Foods | 0.78 mg | 4% |
| 5084 | Turkey, back, from whole bird, meat and skin, with added solution, raw | Poultry Products | 0.78 mg | 4% |
| 5085 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 0.78 mg | 4% |
| 5086 | Soup, chicken rice, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% |
| 5087 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.78 mg | 4% |
| 5088 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.78 mg | 4% |
| 5089 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 5090 | Candies, coconut bar, not chocolate covered | Sweets | 0.77 mg | 4% |
| 5091 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 0.77 mg | 4% |
| 5092 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 5093 | Chicken, cornish game hens, meat only, cooked, roasted | Poultry Products | 0.77 mg | 4% |
| 5094 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% |
| 5095 | Turkey, retail parts, breast, meat and skin, raw | Poultry Products | 0.77 mg | 4% |
| 5096 | Turkey, ground, fat free, raw | Poultry Products | 0.77 mg | 4% |
| 5097 | Turkey, whole, meat only, with added solution, roasted | Poultry Products | 0.77 mg | 4% |
| 5098 | Bologna, pork | Sausages and Luncheon Meats | 0.77 mg | 4% |
| 5099 | Fish, roe, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.77 mg | 4% |
| 5100 | Veal, breast, whole, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.77 mg | 4% |
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