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 5501–5550 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5501 | Tomatillos, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 5502 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.62 mg | 3% |
| 5503 | Okra, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 5504 | Hominy, canned, white | Cereal Grains and Pasta | 0.62 mg | 3% |
| 5505 | Hominy, canned, yellow | Cereal Grains and Pasta | 0.62 mg | 3% |
| 5506 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 5507 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 5508 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 5509 | WENDY'S, Chicken Nuggets | Fast Foods | 0.62 mg | 3% |
| 5510 | BURGER KING, Chicken Strips | Fast Foods | 0.62 mg | 3% |
| 5511 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.62 mg | 3% |
| 5512 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.62 mg | 3% |
| 5513 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.62 mg | 3% |
| 5514 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.62 mg | 3% |
| 5515 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.62 mg | 3% |
| 5516 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5517 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 0.61 mg | 3% |
| 5518 | Soup, vegetable chicken, canned, prepared with water, low sodium | Soups, Sauces, and Gravies | 0.61 mg | 3% |
| 5519 | Avocados, raw, California | Fruits and Fruit Juices | 0.61 mg | 3% |
| 5520 | McDONALD'S Bacon Ranch Salad with Crispy Chicken | Fast Foods | 0.61 mg | 3% |
| 5521 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 0.61 mg | 3% |
| 5522 | Pie, lemon meringue, commercially prepared | Baked Products | 0.61 mg | 3% |
| 5523 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.61 mg | 3% |
| 5524 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 0.61 mg | 3% |
| 5525 | Poultry salad sandwich spread | Sausages and Luncheon Meats | 0.61 mg | 3% |
| 5526 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.61 mg | 3% |
| 5527 | Pork, cured, separable fat (from ham and arm picnic), roasted | Pork Products | 0.61 mg | 3% |
| 5528 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5529 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5530 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5531 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5532 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5533 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5534 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5535 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5536 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5537 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 5538 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 0.60 mg | 3% |
| 5539 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.60 mg | 3% |
| 5540 | Soursop, raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 5541 | Limes, raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 5542 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.60 mg | 3% |
| 5543 | HORMEL ALWAYS TENDER, Pork Loin Filets, Lemon Garlic-Flavored | Pork Products | 0.60 mg | 3% |
| 5544 | HORMEL ALWAYS TENDER, Center Cut Chops, Fresh Pork | Pork Products | 0.60 mg | 3% |
| 5545 | HORMEL ALWAYS TENDER, Boneless Pork Loin, Fresh Pork | Pork Products | 0.60 mg | 3% |
| 5546 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 5547 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.60 mg | 3% |
| 5548 | Wild rice, cooked | Cereal Grains and Pasta | 0.60 mg | 3% |
| 5549 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.60 mg | 3% |
| 5550 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% |
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