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 5251–5300 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5251 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.72 mg | 4% |
| 5252 | Potatoes, french fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5253 | DENNY'S, chicken strips | Restaurant Foods | 0.72 mg | 4% |
| 5254 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5255 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5256 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.72 mg | 4% |
| 5257 | Candies, MARS SNACKFOOD US, POP'ABLES SNICKERS Brand Bite Size Candies | Sweets | 0.72 mg | 4% |
| 5258 | Bacon bits, meatless | Legumes and Legume Products | 0.72 mg | 4% |
| 5259 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 5260 | Candies, honey-combed, with peanut butter | Sweets | 0.71 mg | 4% |
| 5261 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.71 mg | 4% |
| 5262 | Pork, cured, ham, whole, separable lean and fat, unheated | Pork Products | 0.71 mg | 4% |
| 5263 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 0.71 mg | 4% |
| 5264 | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.71 mg | 4% |
| 5265 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted | Pork Products | 0.71 mg | 4% |
| 5266 | CRACKER BARREL, farm raised catfish platter | Restaurant Foods | 0.71 mg | 4% |
| 5267 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.71 mg | 4% |
| 5268 | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised | Pork Products | 0.71 mg | 4% |
| 5269 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 5270 | Sugars, brown | Sweets | 0.71 mg | 4% |
| 5271 | Restaurant, family style, onion rings | Restaurant Foods | 0.71 mg | 4% |
| 5272 | ON THE BORDER, cheese enchilada | Restaurant Foods | 0.71 mg | 4% |
| 5273 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 0.71 mg | 4% |
| 5274 | Soup, chicken gumbo, canned, condensed | Soups, Sauces, and Gravies | 0.71 mg | 4% |
| 5275 | Soup, chicken vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.71 mg | 4% |
| 5276 | Turkey, all classes, light meat, cooked, roasted | Poultry Products | 0.71 mg | 4% |
| 5277 | Turkey, whole, breast, meat only, cooked, roasted | Poultry Products | 0.71 mg | 4% |
| 5278 | Turkey, whole, wing, meat only, cooked, roasted | Poultry Products | 0.71 mg | 4% |
| 5279 | Turkey, drumstick, from whole bird, meat only, roasted | Poultry Products | 0.71 mg | 4% |
| 5280 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.71 mg | 4% |
| 5281 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 0.71 mg | 4% |
| 5282 | Fish, salmon, chum, cooked, dry heat | Finfish and Shellfish Products | 0.71 mg | 4% |
| 5283 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.71 mg | 4% |
| 5284 | Lasagna with meat sauce, frozen, prepared | Meals, Entrees, and Side Dishes | 0.71 mg | 4% |
| 5285 | Chicken, broilers or fryers, drumstick, meat and skin, raw | Poultry Products | 0.71 mg | 4% |
| 5286 | Fish, pike, northern, cooked, dry heat | Finfish and Shellfish Products | 0.71 mg | 4% |
| 5287 | Fish, salmon, coho, wild, cooked, moist heat | Finfish and Shellfish Products | 0.71 mg | 4% |
| 5288 | Fish, salmon, chum, canned, drained solids with bone | Finfish and Shellfish Products | 0.70 mg | 4% |
| 5289 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 0.70 mg | 4% |
| 5290 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.70 mg | 4% |
| 5291 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 0.70 mg | 4% |
| 5292 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 0.70 mg | 4% |
| 5293 | Quinces, raw | Fruits and Fruit Juices | 0.70 mg | 4% |
| 5294 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5295 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5296 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5297 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5298 | Candies, NESTLE, CRUNCH Bar and Dessert Topping | Sweets | 0.70 mg | 4% |
| 5299 | Babyfood, green beans and turkey, strained | Baby Foods | 0.70 mg | 4% |
| 5300 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
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