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 5451–5500 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5451 | Cake, coffeecake, cheese | Baked Products | 0.64 mg | 4% |
| 5452 | Turkey, whole, meat only, with added solution, raw | Poultry Products | 0.64 mg | 4% |
| 5453 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 5454 | Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium | Sausages and Luncheon Meats | 0.64 mg | 4% |
| 5455 | Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel) | Sausages and Luncheon Meats | 0.64 mg | 4% |
| 5456 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 0.64 mg | 4% |
| 5457 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% |
| 5458 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 0.64 mg | 4% |
| 5459 | SILK Raspberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5460 | SILK Peach soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5461 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5462 | SILK Blueberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5463 | Fish, eel, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.64 mg | 4% |
| 5464 | Fish, butterfish, cooked, dry heat | Finfish and Shellfish Products | 0.64 mg | 4% |
| 5465 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 5466 | Soup, clam chowder, manhattan, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 5467 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.64 mg | 4% |
| 5468 | SILK Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5469 | SILK Key Lime soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5470 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% |
| 5471 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.63 mg | 4% |
| 5472 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.63 mg | 4% |
| 5473 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled | Pork Products | 0.63 mg | 4% |
| 5474 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled | Pork Products | 0.63 mg | 4% |
| 5475 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw | Pork Products | 0.63 mg | 4% |
| 5476 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.63 mg | 4% |
| 5477 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 5478 | Millet, cooked | Cereal Grains and Pasta | 0.63 mg | 4% |
| 5479 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 5480 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 5481 | Butterbur, canned | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 5482 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 0.63 mg | 4% |
| 5483 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.63 mg | 4% |
| 5484 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.63 mg | 4% |
| 5485 | Cream substitute, flavored, powdered | Dairy and Egg Products | 0.63 mg | 4% |
| 5486 | Lamb, Australian, imported, fresh, separable fat, raw | Lamb, Veal, and Game Products | 0.63 mg | 4% |
| 5487 | Cake, cheesecake, commercially prepared | Baked Products | 0.63 mg | 4% |
| 5488 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.63 mg | 4% |
| 5489 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.63 mg | 4% |
| 5490 | Turkey breast, low salt, prepackaged or deli, luncheon meat | Sausages and Luncheon Meats | 0.63 mg | 4% |
| 5491 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 0.62 mg | 3% |
| 5492 | Blackberries, raw | Fruits and Fruit Juices | 0.62 mg | 3% |
| 5493 | Fish, bluefish, cooked, dry heat | Finfish and Shellfish Products | 0.62 mg | 3% |
| 5494 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.62 mg | 3% |
| 5495 | Pork, fresh, leg (ham), rump half, separable lean and fat, raw | Pork Products | 0.62 mg | 3% |
| 5496 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.62 mg | 3% |
| 5497 | Pork, fresh, shoulder, arm picnic, separable lean only, raw | Pork Products | 0.62 mg | 3% |
| 5498 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled | Pork Products | 0.62 mg | 3% |
| 5499 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 5500 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
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