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 5551–5600 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5551 | Sweets, sugars, maple, hard | Sweets | 1.61 mg | 9% | CNF |
| 5552 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 1.61 mg | 9% | CNF |
| 5553 | Veal, grain-fed, loin chop, lean, braised | Lamb, Veal and Game | 1.61 mg | 9% | CNF |
| 5554 | Game meat, water buffalo, raw | Lamb, Veal and Game | 1.61 mg | 9% | CNF |
| 5555 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 1.61 mg | 9% | CNF |
| 5556 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 1.61 mg | 9% | CNF |
| 5557 | Pork, cured, ham patties, grilled | Pork Products | 1.61 mg | 9% | CNF |
| 5558 | Chicken, roasting, meat, skin, giblets and neck, roasted | Poultry Products | 1.61 mg | 9% | CNF |
| 5559 | Beef, short loin (NY strip steak), raw | Beef Products | 1.61 mg | 9% | USDA_FF |
| 5560 | Kale, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_FF |
| 5561 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 5562 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 1.60 mg | 9% | USDA_SR |
| 5563 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 1.60 mg | 9% | USDA_SR |
| 5564 | Sausage, pork, turkey, and beef, reduced sodium | Sausages and Luncheon Meats | 1.60 mg | 9% | USDA_SR |
| 5565 | Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 5566 | Vitasoy USA, Organic Nasoya Extra Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 5567 | Lamb, New Zealand, imported, loin saddle, separable lean only, cooked, fast roasted | Lamb, Veal, and Game Products | 1.60 mg | 9% | USDA_SR |
| 5568 | Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.60 mg | 9% | USDA_SR |
| 5569 | Vitasoy USA, Nasoya Lite Firm Tofu | Legumes and Legume Products | 1.60 mg | 9% | USDA_SR |
| 5570 | Fish, tuna, skipjack, fresh, cooked, dry heat | Finfish and Shellfish Products | 1.60 mg | 9% | USDA_SR |
| 5571 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% | USDA_SR |
| 5572 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 1.60 mg | 9% | USDA_SR |
| 5573 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.60 mg | 9% | USDA_SR |
| 5574 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.60 mg | 9% | USDA_SR |
| 5575 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.60 mg | 9% | USDA_SR |
| 5576 | Elderberries, raw | Fruits and Fruit Juices | 1.60 mg | 9% | USDA_SR |
| 5577 | Snacks, tortilla chips, low fat, unsalted | Snacks | 1.60 mg | 9% | USDA_SR |
| 5578 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 1.60 mg | 9% | USDA_SR |
| 5579 | Nuts, almond paste | Nut and Seed Products | 1.60 mg | 9% | USDA_SR |
| 5580 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_SR |
| 5581 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_SR |
| 5582 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 1.60 mg | 9% | USDA_SR |
| 5583 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 1.60 mg | 9% | USDA_SR |
| 5584 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 1.60 mg | 9% | USDA_SR |
| 5585 | Tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% | USDA_SR |
| 5586 | Kale, raw | Vegetables and Vegetable Products | 1.60 mg | 9% | USDA_SR |
| 5587 | Pork, fresh, variety meats and by-products, brain, raw | Pork Products | 1.60 mg | 9% | USDA_SR |
| 5588 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 1.60 mg | 9% | USDA_SR |
| 5589 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 1.60 mg | 9% | USDA_SR |
| 5590 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.60 mg | 9% | CNF |
| 5591 | Beef, hip, eye of round steak, boneless, lean, raw | Beef Products | 1.60 mg | 9% | CNF |
| 5592 | Beef, hip, eye of round roast, boneless, lean, raw | Beef Products | 1.60 mg | 9% | CNF |
| 5593 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.60 mg | 9% | CNF |
| 5594 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% | CNF |
| 5595 | Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.60 mg | 9% | CNF |
| 5596 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8"), cooked | Lamb, Veal and Game | 1.60 mg | 9% | CNF |
| 5597 | Fast foods, mexican, enchilada with cheese and beef | Fast Foods | 1.60 mg | 9% | CNF |
| 5598 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.60 mg | 9% | CNF |
| 5599 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.60 mg | 9% | CNF |
| 5600 | Snacks, potato chips, dried potatoes, cheese | Snacks | 1.60 mg | 9% | CNF |
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