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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5351 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 0.68 mg | 4% |
| 5352 | Restaurant, Italian, chicken parmesan without pasta | Restaurant Foods | 0.68 mg | 4% |
| 5353 | Restaurant, Latino, tripe soup | Restaurant Foods | 0.68 mg | 4% |
| 5354 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 0.68 mg | 4% |
| 5355 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 5356 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 5357 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 5358 | Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER | Sweets | 0.68 mg | 4% |
| 5359 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 0.68 mg | 4% |
| 5360 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 5361 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 5362 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 5363 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 0.68 mg | 4% |
| 5364 | Turkey, retail parts, wing, meat and skin, raw | Poultry Products | 0.68 mg | 4% |
| 5365 | Turkey, back, from whole bird, meat and skin, with added solution, roasted | Poultry Products | 0.68 mg | 4% |
| 5366 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.68 mg | 4% |
| 5367 | Chicken, broilers or fryers, thigh, meat and skin, raw | Poultry Products | 0.68 mg | 4% |
| 5368 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.67 mg | 4% |
| 5369 | KFC, Fried Chicken, EXTRA CRISPY, Skin and Breading | Fast Foods | 0.67 mg | 4% |
| 5370 | Soup, mushroom with beef stock, canned, condensed | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 5371 | Soup, chicken noodle, canned, condensed | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 5372 | McDONALD'S, Bacon Ranch Salad without chicken | Fast Foods | 0.67 mg | 4% |
| 5373 | Babyfood, vegetables, green beans, strained | Baby Foods | 0.67 mg | 4% |
| 5374 | Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) | Pork Products | 0.67 mg | 4% |
| 5375 | Restaurant, Chinese, chicken chow mein | Restaurant Foods | 0.67 mg | 4% |
| 5376 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.67 mg | 4% |
| 5377 | Plantains, green, fried | Fruits and Fruit Juices | 0.67 mg | 4% |
| 5378 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 5379 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.67 mg | 4% |
| 5380 | Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated | Pork Products | 0.67 mg | 4% |
| 5381 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.67 mg | 4% |
| 5382 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 5383 | Turkey, whole, meat and skin, with added solution, raw | Poultry Products | 0.67 mg | 4% |
| 5384 | Fish, pompano, florida, cooked, dry heat | Finfish and Shellfish Products | 0.67 mg | 4% |
| 5385 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 5386 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 0.67 mg | 4% |
| 5387 | Fish, sheepshead, cooked, dry heat | Finfish and Shellfish Products | 0.67 mg | 4% |
| 5388 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 0.66 mg | 4% |
| 5389 | Bologna, beef and pork, low fat | Sausages and Luncheon Meats | 0.66 mg | 4% |
| 5390 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.66 mg | 4% |
| 5391 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.66 mg | 4% |
| 5392 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 0.66 mg | 4% |
| 5393 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5394 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5395 | Tamales, masa and pork filling (Hopi) | American Indian/Alaska Native Foods | 0.66 mg | 4% |
| 5396 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5397 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5398 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 0.66 mg | 4% |
| 5399 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5400 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
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