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 5651–5700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5651 | Fast foods, pizza, cheese, meat (pepperoni, ground beef and sausage) and vegetables, regular crust | Fast Foods | 1.58 mg | 9% | CNF |
| 5652 | Fast foods, sandwiches and burgers, grilled chicken sandwich with lettuce, tomato and spread | Fast Foods | 1.58 mg | 9% | CNF |
| 5653 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.58 mg | 9% | CNF |
| 5654 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% | CNF |
| 5655 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% | CNF |
| 5656 | Cake, sponge, homemade | Baked Products | 1.58 mg | 9% | CNF |
| 5657 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.58 mg | 9% | CNF |
| 5658 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.58 mg | 9% | CNF |
| 5659 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 1.58 mg | 9% | CNF |
| 5660 | Poultry food products, chicken, canned, flaked | Poultry Products | 1.58 mg | 9% | CNF |
| 5661 | Poultry food products, chicken, flaked, canned, deboned with broth | Poultry Products | 1.58 mg | 9% | CNF |
| 5662 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 1.57 mg | 9% | USDA_SR |
| 5663 | Fish, mackerel, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 1.57 mg | 9% | USDA_SR |
| 5664 | Cake, pudding-type, yellow, dry mix | Baked Products | 1.57 mg | 9% | USDA_SR |
| 5665 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.57 mg | 9% | USDA_SR |
| 5666 | Sausage, beef, fresh, cooked | Sausages and Luncheon Meats | 1.57 mg | 9% | USDA_SR |
| 5667 | Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean only, raw | Beef Products | 1.57 mg | 9% | USDA_SR |
| 5668 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 1.57 mg | 9% | USDA_SR |
| 5669 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 1.57 mg | 9% | USDA_SR |
| 5670 | Beef, New Zealand, imported, flank, separable lean only, raw | Beef Products | 1.57 mg | 9% | USDA_SR |
| 5671 | Turkey, retail parts, drumstick, meat only, cooked, roasted | Poultry Products | 1.57 mg | 9% | USDA_SR |
| 5672 | Game meat, rabbit, domesticated, composite of cuts, raw | Lamb, Veal, and Game Products | 1.57 mg | 9% | USDA_SR |
| 5673 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.57 mg | 9% | USDA_SR |
| 5674 | Fast foods, biscuit, with egg, cheese, and bacon | Fast Foods | 1.57 mg | 9% | USDA_SR |
| 5675 | Cookies, animal, with frosting or icing | Baked Products | 1.57 mg | 9% | USDA_SR |
| 5676 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 1.57 mg | 9% | USDA_SR |
| 5677 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% | USDA_SR |
| 5678 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.57 mg | 9% | USDA_SR |
| 5679 | SUBWAY, tuna sub on white bread with lettuce and tomato | Fast Foods | 1.57 mg | 9% | USDA_SR |
| 5680 | Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato | Fast Foods | 1.57 mg | 9% | USDA_SR |
| 5681 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 1.57 mg | 9% | USDA_SR |
| 5682 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.57 mg | 9% | CNF |
| 5683 | Cake, pound, homemade | Baked Products | 1.57 mg | 9% | CNF |
| 5684 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% | CNF |
| 5685 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.57 mg | 9% | CNF |
| 5686 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 1.57 mg | 9% | CNF |
| 5687 | Fast foods, breakfast, biscuit with egg, cheese and bacon | Fast Foods | 1.57 mg | 9% | CNF |
| 5688 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 1.57 mg | 9% | CNF |
| 5689 | Game meat, rabbit, domesticated, composite cuts, raw | Lamb, Veal and Game | 1.57 mg | 9% | CNF |
| 5690 | Lamb, New Zealand, rack - partly frenched, lean and fat, fast roasted | Lamb, Veal and Game | 1.57 mg | 9% | CNF |
| 5691 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.57 mg | 9% | CNF |
| 5692 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 1.57 mg | 9% | CNF |
| 5693 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 1.57 mg | 9% | CNF |
| 5694 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 1.57 mg | 9% | CNF |
| 5695 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 1.56 mg | 9% | USDA_FF |
| 5696 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 1.56 mg | 9% | USDA_FF |
| 5697 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 1.56 mg | 9% | USDA_SR |
| 5698 | Snacks, granola bites, mixed flavors | Snacks | 1.56 mg | 9% | USDA_SR |
| 5699 | Salami, cooked, beef and pork | Sausages and Luncheon Meats | 1.56 mg | 9% | USDA_SR |
| 5700 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 1.56 mg | 9% | USDA_SR |
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