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 5351–5400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5351 | Veal, variety meats and by-products, brain, cooked, braised | Lamb, Veal, and Game Products | 1.67 mg | 9% | USDA_SR |
| 5352 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 1.67 mg | 9% | USDA_SR |
| 5353 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 1.67 mg | 9% | USDA_SR |
| 5354 | Lamb, Australian, imported, fresh, shoulder ,blade, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 1.67 mg | 9% | USDA_SR |
| 5355 | Lamb, foreshank, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.67 mg | 9% | USDA_SR |
| 5356 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.67 mg | 9% | USDA_SR |
| 5357 | Lamb, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.67 mg | 9% | USDA_SR |
| 5358 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.67 mg | 9% | USDA_SR |
| 5359 | Capers, canned | Spices and Herbs | 1.67 mg | 9% | USDA_SR |
| 5360 | Fish, sucker, white, cooked, dry heat | Finfish and Shellfish Products | 1.67 mg | 9% | USDA_SR |
| 5361 | Fish, pike, walleye, cooked, dry heat | Finfish and Shellfish Products | 1.67 mg | 9% | USDA_SR |
| 5362 | Fast foods, taco with beef, cheese and lettuce, soft | Fast Foods | 1.67 mg | 9% | USDA_SR |
| 5363 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.67 mg | 9% | USDA_SR |
| 5364 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.67 mg | 9% | USDA_SR |
| 5365 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 5366 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 5367 | TACO BELL, Soft Taco with beef, cheese and lettuce | Fast Foods | 1.67 mg | 9% | USDA_SR |
| 5368 | Potato pancakes | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 5369 | Spelt, cooked | Cereal Grains and Pasta | 1.67 mg | 9% | USDA_SR |
| 5370 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.67 mg | 9% | USDA_SR |
| 5371 | Water convolvulus,raw | Vegetables and Vegetable Products | 1.67 mg | 9% | USDA_SR |
| 5372 | ON THE BORDER, refried beans | Restaurant Foods | 1.67 mg | 9% | USDA_SR |
| 5373 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.67 mg | 9% | USDA_SR |
| 5374 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.67 mg | 9% | USDA_SR |
| 5375 | Fast foods, mexican, taco with beef, cheese and lettuce, soft | Fast Foods | 1.67 mg | 9% | CNF |
| 5376 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.67 mg | 9% | CNF |
| 5377 | Capers, canned | Spices and Herbs | 1.67 mg | 9% | CNF |
| 5378 | Snacks, corn nuts, plain | Snacks | 1.67 mg | 9% | CNF |
| 5379 | French toast, homemade, with 2% milk and margarine | Baked Products | 1.67 mg | 9% | CNF |
| 5380 | Veal, brain, braised | Lamb, Veal and Game | 1.67 mg | 9% | CNF |
| 5381 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 1.67 mg | 9% | CNF |
| 5382 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 1.67 mg | 9% | CNF |
| 5383 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 1.67 mg | 9% | CNF |
| 5384 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 1.67 mg | 9% | CNF |
| 5385 | Potato pancake, homemade | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 5386 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 5387 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 1.67 mg | 9% | CNF |
| 5388 | Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% | USDA_SR |
| 5389 | Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% | USDA_SR |
| 5390 | Babyfood, meat, lamb, junior | Baby Foods | 1.66 mg | 9% | USDA_SR |
| 5391 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.66 mg | 9% | USDA_SR |
| 5392 | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.66 mg | 9% | USDA_SR |
| 5393 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% | USDA_SR |
| 5394 | Lamb, loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.66 mg | 9% | USDA_SR |
| 5395 | Chicken, broilers or fryers, meat and skin and giblets and neck, roasted | Poultry Products | 1.66 mg | 9% | USDA_SR |
| 5396 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 1.66 mg | 9% | USDA_SR |
| 5397 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 1.66 mg | 9% | USDA_SR |
| 5398 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 1.66 mg | 9% | USDA_SR |
| 5399 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 1.66 mg | 9% | USDA_SR |
| 5400 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.66 mg | 9% | USDA_SR |
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