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 5801–5850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5801 | Chicken, broilers or fryers, skin only, cooked, fried, flour | Poultry Products | 1.52 mg | 8% | USDA_SR |
| 5802 | SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 1.52 mg | 8% | USDA_SR |
| 5803 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 5804 | Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 1.52 mg | 8% | USDA_SR |
| 5805 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 5806 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 5807 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.52 mg | 8% | USDA_SR |
| 5808 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% | USDA_SR |
| 5809 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 1.52 mg | 8% | USDA_SR |
| 5810 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 1.52 mg | 8% | USDA_SR |
| 5811 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% | USDA_SR |
| 5812 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.52 mg | 8% | USDA_SR |
| 5813 | Quesadilla with cheese | Mixed Dishes | 1.52 mg | 8% | CNF |
| 5814 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 5815 | Stew, moose | Lamb, Veal and Game | 1.52 mg | 8% | CNF |
| 5816 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 5817 | Deli-meat, salami, Italian, pork | Sausages and Luncheon meats | 1.52 mg | 8% | CNF |
| 5818 | Snacks, tortilla chips, plain | Snacks | 1.52 mg | 8% | CNF |
| 5819 | Cake, white, homemade, without icing (frosting) | Baked Products | 1.52 mg | 8% | CNF |
| 5820 | Lamb, New Zealand, frozen, loin chop, lean, raw | Lamb, Veal and Game | 1.52 mg | 8% | CNF |
| 5821 | Lamb, Canadian, shoulder, whole, lean, cooked | Lamb, Veal and Game | 1.52 mg | 8% | CNF |
| 5822 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.52 mg | 8% | CNF |
| 5823 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.52 mg | 8% | CNF |
| 5824 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 5825 | Succotash, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% | CNF |
| 5826 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 1.52 mg | 8% | CNF |
| 5827 | Chicken, broiler, skin only, flour coated, fried | Poultry Products | 1.52 mg | 8% | CNF |
| 5828 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 1.51 mg | 8% | USDA_SR |
| 5829 | Chicken, stewing, meat and skin, and giblets and neck, raw | Poultry Products | 1.51 mg | 8% | USDA_SR |
| 5830 | Salami, Italian, pork and beef, dry, sliced, 50% less sodium | Sausages and Luncheon Meats | 1.51 mg | 8% | USDA_SR |
| 5831 | McDONALD'S, Sausage, Egg & Cheese McGRIDDLES | Fast Foods | 1.51 mg | 8% | USDA_SR |
| 5832 | Fast foods, griddle cake sandwich, egg, cheese, and sausage | Fast Foods | 1.51 mg | 8% | USDA_SR |
| 5833 | Turkey thigh, pre-basted, meat and skin, cooked, roasted | Poultry Products | 1.51 mg | 8% | USDA_SR |
| 5834 | Chicken, broilers or fryers, skin only, cooked, roasted | Poultry Products | 1.51 mg | 8% | USDA_SR |
| 5835 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 1.51 mg | 8% | USDA_SR |
| 5836 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 5837 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 5838 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 5839 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.51 mg | 8% | USDA_SR |
| 5840 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.51 mg | 8% | USDA_SR |
| 5841 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 1.51 mg | 8% | USDA_SR |
| 5842 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 1.51 mg | 8% | USDA_SR |
| 5843 | Fast foods, egg, cheese and sausage griddlecake sandwich | Fast Foods | 1.51 mg | 8% | CNF |
| 5844 | Deli-meat, salami, Italian, pork and beef, reduced sodium | Sausages and Luncheon meats | 1.51 mg | 8% | CNF |
| 5845 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 5846 | Pie, tourtiere, commercial | Baked Products | 1.51 mg | 8% | CNF |
| 5847 | Fish, herring, atlantic, kippered | Finfish and Shellfish Products | 1.51 mg | 8% | CNF |
| 5848 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 1.51 mg | 8% | CNF |
| 5849 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 5850 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
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