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 5401–5450 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5401 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5402 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 5403 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 5404 | Turkey breast, pre-basted, meat and skin, cooked, roasted | Poultry Products | 0.66 mg | 4% |
| 5405 | Soup, chicken noodle, low sodium, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 5406 | Fish, halibut, Greenland, raw | Finfish and Shellfish Products | 0.66 mg | 4% |
| 5407 | Babyfood, dinner, chicken stew, toddler | Baby Foods | 0.66 mg | 4% |
| 5408 | Knackwurst, knockwurst, pork, beef | Sausages and Luncheon Meats | 0.66 mg | 4% |
| 5409 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.66 mg | 4% |
| 5410 | Beef, variety meats and by-products, tripe, cooked, simmered | Beef Products | 0.66 mg | 4% |
| 5411 | McDONALD'S, Bacon Ranch Salad with Grilled Chicken | Fast Foods | 0.65 mg | 4% |
| 5412 | Lasagna with meat & sauce, frozen entree | Meals, Entrees, and Side Dishes | 0.65 mg | 4% |
| 5413 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% |
| 5414 | Fish, ling, raw | Finfish and Shellfish Products | 0.65 mg | 4% |
| 5415 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 0.65 mg | 4% |
| 5416 | Chicken, skin (drumsticks and thighs), with added solution, cooked, braised | Poultry Products | 0.65 mg | 4% |
| 5417 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 0.65 mg | 4% |
| 5418 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw | Pork Products | 0.65 mg | 4% |
| 5419 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5420 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5421 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5422 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5423 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5424 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5425 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5426 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 5427 | Fish, tuna, white, canned in oil, drained solids | Finfish and Shellfish Products | 0.65 mg | 4% |
| 5428 | CHICK-FIL-A, hash browns | Fast Foods | 0.65 mg | 4% |
| 5429 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 0.65 mg | 4% |
| 5430 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.65 mg | 4% |
| 5431 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.65 mg | 4% |
| 5432 | Fish, tuna, white, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 0.65 mg | 4% |
| 5433 | McDONALD'S, Side Salad | Fast Foods | 0.65 mg | 4% |
| 5434 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 5435 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 5436 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 5437 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 5438 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 0.64 mg | 4% |
| 5439 | Soup, cream of asparagus, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 5440 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.64 mg | 4% |
| 5441 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.64 mg | 4% |
| 5442 | Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.64 mg | 4% |
| 5443 | Steelhead trout, boiled, canned (Alaska Native) | American Indian/Alaska Native Foods | 0.64 mg | 4% |
| 5444 | Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 0.64 mg | 4% |
| 5445 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled | Pork Products | 0.64 mg | 4% |
| 5446 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 5447 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 5448 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.64 mg | 4% |
| 5449 | Loganberries, frozen | Fruits and Fruit Juices | 0.64 mg | 4% |
| 5450 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated | Pork Products | 0.64 mg | 4% |
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