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 5601–5650 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5601 | CRACKER BARREL, chicken tenderloin platter, fried | Restaurant Foods | 0.59 mg | 3% |
| 5602 | Crustaceans, crab, alaska king, raw | Finfish and Shellfish Products | 0.59 mg | 3% |
| 5603 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 5604 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 5605 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 5606 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.58 mg | 3% |
| 5607 | Pie, egg custard, commercially prepared | Baked Products | 0.58 mg | 3% |
| 5608 | Ruffed Grouse, breast meat, skinless, raw | Poultry Products | 0.58 mg | 3% |
| 5609 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.58 mg | 3% |
| 5610 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.58 mg | 3% |
| 5611 | Mollusks, scallop, (bay and sea), cooked, steamed | Finfish and Shellfish Products | 0.58 mg | 3% |
| 5612 | Pork, fresh, variety meats and by-products, feet, raw | Pork Products | 0.58 mg | 3% |
| 5613 | CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu | Restaurant Foods | 0.58 mg | 3% |
| 5614 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 5615 | Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies | Sweets | 0.58 mg | 3% |
| 5616 | OLIVE GARDEN, chicken parmigiana without pasta | Restaurant Foods | 0.58 mg | 3% |
| 5617 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 5618 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 5619 | Pork, fresh, shoulder, arm picnic, separable lean and fat, raw | Pork Products | 0.57 mg | 3% |
| 5620 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5621 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5622 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 0.57 mg | 3% |
| 5623 | Candies, NESTLE, AFTER EIGHT Mints | Sweets | 0.57 mg | 3% |
| 5624 | Puddings, coconut cream, dry mix, regular | Sweets | 0.57 mg | 3% |
| 5625 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled | Pork Products | 0.57 mg | 3% |
| 5626 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5627 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5628 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5629 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.57 mg | 3% |
| 5630 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5631 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5632 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5633 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5634 | KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading | Fast Foods | 0.57 mg | 3% |
| 5635 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5636 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 5637 | Babyfood, juice, apple | Baby Foods | 0.57 mg | 3% |
| 5638 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% |
| 5639 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% |
| 5640 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% |
| 5641 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% |
| 5642 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% |
| 5643 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% |
| 5644 | Salmon, sockeye, canned, total can contents | Finfish and Shellfish Products | 0.57 mg | 3% |
| 5645 | Chicken, dark meat, thigh, meat and skin, with added solution, raw | Poultry Products | 0.57 mg | 3% |
| 5646 | Turkey, skin from whole (light and dark), with added solution, raw | Poultry Products | 0.57 mg | 3% |
| 5647 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.57 mg | 3% |
| 5648 | Fish, Salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.57 mg | 3% |
| 5649 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 0.56 mg | 3% |
| 5650 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 0.56 mg | 3% |
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