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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5651 | McDONALD'S, Hash Brown | Fast Foods | 0.56 mg | 3% |
| 5652 | Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.56 mg | 3% |
| 5653 | Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.56 mg | 3% |
| 5654 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 0.56 mg | 3% |
| 5655 | Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C | Snacks | 0.56 mg | 3% |
| 5656 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5657 | Cheese, roquefort | Dairy and Egg Products | 0.56 mg | 3% |
| 5658 | Babyfood, juice, apple and peach | Baby Foods | 0.56 mg | 3% |
| 5659 | Oil, olive, salad or cooking | Fats and Oils | 0.56 mg | 3% |
| 5660 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.56 mg | 3% |
| 5661 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.56 mg | 3% |
| 5662 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 0.56 mg | 3% |
| 5663 | Restaurant, Chinese, chicken and vegetables | Restaurant Foods | 0.56 mg | 3% |
| 5664 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.56 mg | 3% |
| 5665 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.56 mg | 3% |
| 5666 | Fish, Salmon, Chum, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.56 mg | 3% |
| 5667 | Cream substitute, liquid, light | Dairy and Egg Products | 0.56 mg | 3% |
| 5668 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled | Pork Products | 0.56 mg | 3% |
| 5669 | Canadian bacon, cooked, pan-fried | Pork Products | 0.56 mg | 3% |
| 5670 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5671 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5672 | DENNY'S, hash browns | Restaurant Foods | 0.56 mg | 3% |
| 5673 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5674 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5675 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5676 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5677 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5678 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5679 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5680 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5681 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 5682 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.56 mg | 3% |
| 5683 | Restaurant, family style, hash browns | Restaurant Foods | 0.56 mg | 3% |
| 5684 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 0.56 mg | 3% |
| 5685 | Fish, tilapia, raw | Finfish and Shellfish Products | 0.56 mg | 3% |
| 5686 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 0.55 mg | 3% |
| 5687 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5688 | POPEYES, Fried Chicken, Mild, Breast, meat only, skin and breading removed | Fast Foods | 0.55 mg | 3% |
| 5689 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat and skin, cooked | Poultry Products | 0.55 mg | 3% |
| 5690 | Turkey, wing, from whole bird, meat only, with added solution, roasted | Poultry Products | 0.55 mg | 3% |
| 5691 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.55 mg | 3% |
| 5692 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.55 mg | 3% |
| 5693 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.55 mg | 3% |
| 5694 | Turkey from whole, light meat, meat only, with added solution, cooked, roasted | Poultry Products | 0.55 mg | 3% |
| 5695 | Fish, pike, northern, raw | Finfish and Shellfish Products | 0.55 mg | 3% |
| 5696 | Fish, salmon, chum, raw | Finfish and Shellfish Products | 0.55 mg | 3% |
| 5697 | Turkey, breast, from whole bird, meat only, with added solution, roasted | Poultry Products | 0.55 mg | 3% |
| 5698 | Turkey, back, from whole bird, meat only, with added solution, roasted | Poultry Products | 0.55 mg | 3% |
| 5699 | CAMPBELL'S CHUNKY, New England Clam Chowder | Soups, Sauces, and Gravies | 0.55 mg | 3% |
| 5700 | Candies, TWIZZLERS CHERRY BITES | Sweets | 0.55 mg | 3% |
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