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 5701–5750 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5701 | Fish, salmon, coho (silver), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.55 mg | 3% |
| 5702 | Fish, salmon, king, with skin, kippered, (Alaska Native) | American Indian/Alaska Native Foods | 0.55 mg | 3% |
| 5703 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 0.55 mg | 3% |
| 5704 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 0.55 mg | 3% |
| 5705 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5706 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5707 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5708 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.55 mg | 3% |
| 5709 | Plantains, yellow, raw | Fruits and Fruit Juices | 0.55 mg | 3% |
| 5710 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5711 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5712 | Celtuce, raw | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5713 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 5714 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 0.54 mg | 3% |
| 5715 | Pork, fresh, loin, top loin (roasts), boneless, separable lean only, raw | Pork Products | 0.54 mg | 3% |
| 5716 | Frozen novelties, ice type, pop | Sweets | 0.54 mg | 3% |
| 5717 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 5718 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.54 mg | 3% |
| 5719 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 5720 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 5721 | Fast Foods, Fried Chicken, Breast, meat only, skin and breading removed | Fast Foods | 0.54 mg | 3% |
| 5722 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 5723 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 5724 | Babyfood, cereal, with eggs, strained | Baby Foods | 0.54 mg | 3% |
| 5725 | Turkey, wing, from whole bird, meat only, with added solution, raw | Poultry Products | 0.54 mg | 3% |
| 5726 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 0.54 mg | 3% |
| 5727 | Breadfruit, raw | Fruits and Fruit Juices | 0.54 mg | 3% |
| 5728 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% |
| 5729 | Turkey from whole, light meat, meat only, with added solution, raw | Poultry Products | 0.54 mg | 3% |
| 5730 | Turkey, breast, from whole bird, meat only, with added solution, raw | Poultry Products | 0.54 mg | 3% |
| 5731 | CAMPBELL'S CHUNKY, Old Fashioned Vegetable Beef Soup | Soups, Sauces, and Gravies | 0.54 mg | 3% |
| 5732 | Olive loaf, pork | Sausages and Luncheon Meats | 0.54 mg | 3% |
| 5733 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.54 mg | 3% |
| 5734 | Lamb, New Zealand, imported, sweetbread, raw | Lamb, Veal, and Game Products | 0.54 mg | 3% |
| 5735 | Turkey from whole, light meat, meat and skin, with added solution, raw | Poultry Products | 0.54 mg | 3% |
| 5736 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.53 mg | 3% |
| 5737 | Babyfood, dinner, spaghetti and tomato and meat, junior | Baby Foods | 0.53 mg | 3% |
| 5738 | Babyfood, dinner, vegetables chicken, strained | Baby Foods | 0.53 mg | 3% |
| 5739 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.53 mg | 3% |
| 5740 | Veal, breast, whole, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.53 mg | 3% |
| 5741 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 0.53 mg | 3% |
| 5742 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 5743 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat only, skin and breading removed | Fast Foods | 0.53 mg | 3% |
| 5744 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.53 mg | 3% |
| 5745 | Bratwurst, pork, cooked | Sausages and Luncheon Meats | 0.53 mg | 3% |
| 5746 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.53 mg | 3% |
| 5747 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.53 mg | 3% |
| 5748 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.53 mg | 3% |
| 5749 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.53 mg | 3% |
| 5750 | Fish, salmon, sockeye (red), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.53 mg | 3% |
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