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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5801 | Crustaceans, shrimp, cooked | Finfish and Shellfish Products | 0.51 mg | 3% |
| 5802 | Muffins, blueberry, toaster-type | Baked Products | 0.51 mg | 3% |
| 5803 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.51 mg | 3% |
| 5804 | Cheese, mexican, queso asadero | Dairy and Egg Products | 0.51 mg | 3% |
| 5805 | Chicken, skin (drumsticks and thighs), with added solution, raw | Poultry Products | 0.51 mg | 3% |
| 5806 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.51 mg | 3% |
| 5807 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.50 mg | 3% |
| 5808 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.50 mg | 3% |
| 5809 | Babyfood, carrots and beef, strained | Baby Foods | 0.50 mg | 3% |
| 5810 | Fish, whitefish, mixed species, smoked | Finfish and Shellfish Products | 0.50 mg | 3% |
| 5811 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 0.50 mg | 3% |
| 5812 | Crustaceans, crab, blue, cooked, moist heat | Finfish and Shellfish Products | 0.50 mg | 3% |
| 5813 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 5814 | Pie, peach | Baked Products | 0.50 mg | 3% |
| 5815 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5816 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5817 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.50 mg | 3% |
| 5818 | Salad dressing, mayonnaise, imitation, milk cream | Fats and Oils | 0.50 mg | 3% |
| 5819 | Salad dressing, mayonnaise, soybean oil, without salt | Fats and Oils | 0.50 mg | 3% |
| 5820 | Soup, cream of celery, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 5821 | Soup, cream of onion, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 5822 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 5823 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 5824 | Acerola juice, raw | Fruits and Fruit Juices | 0.50 mg | 3% |
| 5825 | Wasabi | Soups, Sauces, and Gravies | 0.50 mg | 3% |
| 5826 | Fish, butterfish, raw | Finfish and Shellfish Products | 0.50 mg | 3% |
| 5827 | Crustaceans, crab, blue, canned | Finfish and Shellfish Products | 0.50 mg | 3% |
| 5828 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.50 mg | 3% |
| 5829 | Cheese, brie | Dairy and Egg Products | 0.50 mg | 3% |
| 5830 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.50 mg | 3% |
| 5831 | Whale, bowhead, subcutaneous fat (blubber) (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% |
| 5832 | Fish, sheefish, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% |
| 5833 | Babyfood, meat, beef with vegetables, toddler | Baby Foods | 0.50 mg | 3% |
| 5834 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw | Pork Products | 0.50 mg | 3% |
| 5835 | Candies, NESTLE, OH HENRY! Bar | Sweets | 0.50 mg | 3% |
| 5836 | Soup, fish, homemade (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% |
| 5837 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5838 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.50 mg | 3% |
| 5839 | Pork, oriental style, dehydrated | Pork Products | 0.50 mg | 3% |
| 5840 | Pork, cured, ham, separable fat, boneless, unheated | Pork Products | 0.50 mg | 3% |
| 5841 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5842 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5843 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5844 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5845 | Candies, MARS SNACKFOOD US, POP'ABLES MILKY WAY Brand Bite Size Candies | Sweets | 0.50 mg | 3% |
| 5846 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.50 mg | 3% |
| 5847 | Potatoes, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 5848 | Fish, salmon, red, (sockeye), kippered (Alaska Native) | American Indian/Alaska Native Foods | 0.49 mg | 3% |
| 5849 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.49 mg | 3% |
| 5850 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 0.49 mg | 3% |
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