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 5851–5900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5851 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% | CNF |
| 5852 | Chicken, broiler, skin only, roasted | Poultry Products | 1.51 mg | 8% | CNF |
| 5853 | Chicken, stewing, meat, skin, giblets and neck, raw | Poultry Products | 1.51 mg | 8% | CNF |
| 5854 | Flour, rice, brown | Cereal Grains and Pasta | 1.50 mg | 8% | USDA_FF |
| 5855 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 5856 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 1.50 mg | 8% | USDA_SR |
| 5857 | Veal, ground, cooked, pan-fried | Lamb, Veal, and Game Products | 1.50 mg | 8% | USDA_SR |
| 5858 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.50 mg | 8% | USDA_SR |
| 5859 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% | USDA_SR |
| 5860 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% | USDA_SR |
| 5861 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 5862 | Cereals, farina, unenriched, dry | Breakfast Cereals | 1.50 mg | 8% | USDA_SR |
| 5863 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 5864 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 5865 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 5866 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 5867 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.50 mg | 8% | USDA_SR |
| 5868 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% | USDA_SR |
| 5869 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% | USDA_SR |
| 5870 | Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | Meals, Entrees, and Side Dishes | 1.50 mg | 8% | USDA_SR |
| 5871 | Headcheese, pork | Sausages and Luncheon Meats | 1.50 mg | 8% | USDA_SR |
| 5872 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.50 mg | 8% | USDA_SR |
| 5873 | Turkey, retail parts, thigh, meat and skin, cooked, roasted | Poultry Products | 1.50 mg | 8% | USDA_SR |
| 5874 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour | Poultry Products | 1.50 mg | 8% | USDA_SR |
| 5875 | WENDY'S, Homestyle Chicken Fillet Sandwich | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 5876 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 1.50 mg | 8% | USDA_SR |
| 5877 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 5878 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 5879 | BURGER KING, Premium Fish Sandwich | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 5880 | Fast foods, fish sandwich, with tartar sauce | Fast Foods | 1.50 mg | 8% | USDA_SR |
| 5881 | Babyfood, peas and brown rice | Baby Foods | 1.50 mg | 8% | USDA_SR |
| 5882 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.50 mg | 8% | USDA_SR |
| 5883 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 5884 | Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated | Pork Products | 1.50 mg | 8% | USDA_SR |
| 5885 | Sandwich spread, meatless | Legumes and Legume Products | 1.50 mg | 8% | USDA_SR |
| 5886 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% | USDA_SR |
| 5887 | Frog legs, raw | Finfish and Shellfish Products | 1.50 mg | 8% | USDA_SR |
| 5888 | Pork, fresh, variety meats and by-products, ears, frozen, cooked, simmered | Pork Products | 1.50 mg | 8% | USDA_SR |
| 5889 | Pork, fresh, shoulder, whole, separable lean only, cooked, roasted | Pork Products | 1.50 mg | 8% | USDA_SR |
| 5890 | Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) | American Indian/Alaska Native Foods | 1.50 mg | 8% | USDA_SR |
| 5891 | Veal, ground, pan-fried | Lamb, Veal and Game | 1.50 mg | 8% | CNF |
| 5892 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 5893 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 5894 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 1.50 mg | 8% | CNF |
| 5895 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 5896 | Sweets, maple taffy | Sweets | 1.50 mg | 8% | CNF |
| 5897 | Sweets, butter, maple | Sweets | 1.50 mg | 8% | CNF |
| 5898 | Beef, rib, rib roast with bone, lean and fat, 3mm (1/8 ") trim, raw | Beef Products | 1.50 mg | 8% | CNF |
| 5899 | Fish, whitefish, native, smoked, baked | Finfish and Shellfish Products | 1.50 mg | 8% | CNF |
| 5900 | Fish, burbot (loche), native, skin, baked | Finfish and Shellfish Products | 1.50 mg | 8% | CNF |
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