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 5901–5950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5901 | Fish, burbot (loche), native, liver, baked | Finfish and Shellfish Products | 1.50 mg | 8% | CNF |
| 5902 | Game meat, native, beaver, feet, roasted | Lamb, Veal and Game | 1.50 mg | 8% | CNF |
| 5903 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.50 mg | 8% | CNF |
| 5904 | Meatless, sandwich spread | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 5905 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 1.50 mg | 8% | CNF |
| 5906 | Veal, milk-fed, shoulder, blade steak, lean, raw | Lamb, Veal and Game | 1.50 mg | 8% | CNF |
| 5907 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce | Fast Foods | 1.50 mg | 8% | CNF |
| 5908 | Game meat, frog legs, raw | Lamb, Veal and Game | 1.50 mg | 8% | CNF |
| 5909 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 5910 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% | CNF |
| 5911 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 1.50 mg | 8% | CNF |
| 5912 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.50 mg | 8% | CNF |
| 5913 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 5914 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 5915 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 1.50 mg | 8% | CNF |
| 5916 | Pork, ears, frozen, simmered | Pork Products | 1.50 mg | 8% | CNF |
| 5917 | Pork, shoulder, whole, lean, roasted | Pork Products | 1.50 mg | 8% | CNF |
| 5918 | Deli-meat, headcheese, pork | Sausages and Luncheon meats | 1.50 mg | 8% | CNF |
| 5919 | Chicken, broiler, dark meat and skin, flour coated, fried | Poultry Products | 1.50 mg | 8% | CNF |
| 5920 | Pie, mince, prepared from recipe | Baked Products | 1.49 mg | 8% | USDA_SR |
| 5921 | Pie, chocolate creme, commercially prepared | Baked Products | 1.49 mg | 8% | USDA_SR |
| 5922 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.49 mg | 8% | USDA_SR |
| 5923 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.49 mg | 8% | USDA_SR |
| 5924 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.49 mg | 8% | USDA_SR |
| 5925 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 1.49 mg | 8% | USDA_SR |
| 5926 | Sausage, turkey, fresh, cooked | Sausages and Luncheon Meats | 1.49 mg | 8% | USDA_SR |
| 5927 | Chicken, capons, meat and skin, cooked, roasted | Poultry Products | 1.49 mg | 8% | USDA_SR |
| 5928 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour | Poultry Products | 1.49 mg | 8% | USDA_SR |
| 5929 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% | USDA_SR |
| 5930 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.49 mg | 8% | USDA_SR |
| 5931 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.49 mg | 8% | USDA_SR |
| 5932 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter | Poultry Products | 1.49 mg | 8% | USDA_SR |
| 5933 | Chicken, broilers or fryers, dark meat, meat only, cooked, fried | Poultry Products | 1.49 mg | 8% | USDA_SR |
| 5934 | WEND'YS, Crispy Chicken Sandwich | Fast Foods | 1.49 mg | 8% | USDA_SR |
| 5935 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% | USDA_SR |
| 5936 | Beef, variety meats and by-products, thymus, cooked, braised | Beef Products | 1.49 mg | 8% | USDA_SR |
| 5937 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% | USDA_SR |
| 5938 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 1.49 mg | 8% | USDA_SR |
| 5939 | Quinoa, cooked | Cereal Grains and Pasta | 1.49 mg | 8% | USDA_SR |
| 5940 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 1.49 mg | 8% | USDA_SR |
| 5941 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.49 mg | 8% | USDA_SR |
| 5942 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 1.49 mg | 8% | USDA_SR |
| 5943 | Snacks, rice cracker brown rice, plain | Snacks | 1.49 mg | 8% | USDA_SR |
| 5944 | Pork, cured, bacon, cooked, baked | Pork Products | 1.49 mg | 8% | USDA_SR |
| 5945 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% | CNF |
| 5946 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% | CNF |
| 5947 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.49 mg | 8% | CNF |
| 5948 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 1.49 mg | 8% | CNF |
| 5949 | Pork, cured, bacon, cooked, baked | Pork Products | 1.49 mg | 8% | CNF |
| 5950 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.49 mg | 8% | CNF |
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