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 5301–5350 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5301 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5302 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5303 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5304 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5305 | Rice noodles, dry | Cereal Grains and Pasta | 0.70 mg | 4% |
| 5306 | Cloudberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 4% |
| 5307 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5308 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.70 mg | 4% |
| 5309 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5310 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5311 | Lamb, New Zealand, imported, subcutaneous fat, cooked | Lamb, Veal, and Game Products | 0.70 mg | 4% |
| 5312 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.70 mg | 4% |
| 5313 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 4% |
| 5314 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.70 mg | 4% |
| 5315 | Fish, salmon, chum, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 0.70 mg | 4% |
| 5316 | Soup, chicken mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 5317 | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 5318 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5319 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 5320 | Soup, beef mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 5321 | Chicken, broilers or fryers, separable fat, raw | Poultry Products | 0.70 mg | 4% |
| 5322 | Gravy, beef, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 5323 | Gravy, turkey, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 5324 | Gravy, meat or poultry, low sodium, prepared | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 5325 | Babyfood, meat, turkey, strained | Baby Foods | 0.70 mg | 4% |
| 5326 | Babyfood, meat, turkey, junior | Baby Foods | 0.70 mg | 4% |
| 5327 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 5328 | KFC, Crispy Chicken Strips | Fast Foods | 0.69 mg | 4% |
| 5329 | Soup, chicken, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.69 mg | 4% |
| 5330 | CAMPBELL'S, Chicken Noodle Soup, condensed | Soups, Sauces, and Gravies | 0.69 mg | 4% |
| 5331 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.69 mg | 4% |
| 5332 | Babyfood, dinner, beef and rice, toddler | Baby Foods | 0.69 mg | 4% |
| 5333 | Chicken, broilers or fryers, leg, meat and skin, raw | Poultry Products | 0.69 mg | 4% |
| 5334 | Ice creams, chocolate, light | Sweets | 0.69 mg | 4% |
| 5335 | CRACKER BARREL, steak fries | Restaurant Foods | 0.69 mg | 4% |
| 5336 | Raspberries, raw | Fruits and Fruit Juices | 0.69 mg | 4% |
| 5337 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.69 mg | 4% |
| 5338 | Pork, fresh, carcass, separable lean and fat, raw | Pork Products | 0.69 mg | 4% |
| 5339 | Pork, fresh, leg (ham), shank half, separable lean and fat, raw | Pork Products | 0.69 mg | 4% |
| 5340 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 5341 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.69 mg | 4% |
| 5342 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 0.69 mg | 4% |
| 5343 | Salad dressing, buttermilk, lite | Fats and Oils | 0.69 mg | 4% |
| 5344 | Fish, tilapia, cooked, dry heat | Finfish and Shellfish Products | 0.69 mg | 4% |
| 5345 | Chicken, dark meat, drumstick, meat and skin, with added solution, raw | Poultry Products | 0.69 mg | 4% |
| 5346 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% |
| 5347 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 0.68 mg | 4% |
| 5348 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.68 mg | 4% |
| 5349 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 0.68 mg | 4% |
| 5350 | Fish, scup, cooked, dry heat | Finfish and Shellfish Products | 0.68 mg | 4% |
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