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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5901 | Lamb, New Zealand, imported, subcutaneous fat, raw | Lamb, Veal, and Game Products | 0.47 mg | 3% |
| 5902 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5903 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5904 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5905 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5906 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 0.47 mg | 3% |
| 5907 | Babyfood, cereal, with egg yolks, strained | Baby Foods | 0.47 mg | 3% |
| 5908 | Babyfood, cereal, egg yolks and bacon, junior | Baby Foods | 0.47 mg | 3% |
| 5909 | Cheese, mexican, queso anejo | Dairy and Egg Products | 0.47 mg | 3% |
| 5910 | Frozen novelties, juice type, orange | Sweets | 0.47 mg | 3% |
| 5911 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5912 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5913 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5914 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5915 | Pork, fresh, composite of separable fat, with added solution, raw | Pork Products | 0.47 mg | 3% |
| 5916 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5917 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5918 | Cornstarch | Cereal Grains and Pasta | 0.47 mg | 3% |
| 5919 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5920 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 5921 | Frozen yogurts, chocolate | Sweets | 0.46 mg | 3% |
| 5922 | Frozen yogurts, flavors other than chocolate | Sweets | 0.46 mg | 3% |
| 5923 | Pork, fresh, separable fat, cooked | Pork Products | 0.46 mg | 3% |
| 5924 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5925 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.46 mg | 3% |
| 5926 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5927 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5928 | Alcoholic beverage, wine, table, red | Beverages | 0.46 mg | 3% |
| 5929 | Shake, fast food, vanilla | Beverages | 0.46 mg | 3% |
| 5930 | Babyfood, dinner, macaroni and tomato and beef, strained | Baby Foods | 0.46 mg | 3% |
| 5931 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% |
| 5932 | Fish, turbot, european, cooked, dry heat | Finfish and Shellfish Products | 0.46 mg | 3% |
| 5933 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.46 mg | 3% |
| 5934 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% |
| 5935 | Fish, pollock, Atlantic, raw | Finfish and Shellfish Products | 0.46 mg | 3% |
| 5936 | Fish, sheepshead, raw | Finfish and Shellfish Products | 0.46 mg | 3% |
| 5937 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% |
| 5938 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5939 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5940 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5941 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5942 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5943 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 5944 | Chicken, broiler, rotisserie, BBQ, breast, meat only | Poultry Products | 0.46 mg | 3% |
| 5945 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.46 mg | 3% |
| 5946 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.46 mg | 3% |
| 5947 | Chicken, broilers or fryers, wing, meat and skin, raw | Poultry Products | 0.46 mg | 3% |
| 5948 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 5949 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat only, cooked | Poultry Products | 0.45 mg | 2% |
| 5950 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled | Poultry Products | 0.45 mg | 2% |
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