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 5951–6000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5951 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% | CNF |
| 5952 | Snacks, rice cakes, brown rice, plain | Snacks | 1.49 mg | 8% | CNF |
| 5953 | Pie, mincemeat, homemade, 2 crust | Baked Products | 1.49 mg | 8% | CNF |
| 5954 | Pie, chocolate cream, commercial | Baked Products | 1.49 mg | 8% | CNF |
| 5955 | Lamb, New Zealand, frozen, leg, chop / steak, lean and fat, raw | Lamb, Veal and Game | 1.49 mg | 8% | CNF |
| 5956 | Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 1.49 mg | 8% | CNF |
| 5957 | Fish, mackerel, pacific and jack, mixed species, baked or broiled | Finfish and Shellfish Products | 1.49 mg | 8% | CNF |
| 5958 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 1.49 mg | 8% | CNF |
| 5959 | Beef, thymus, braised | Beef Products | 1.49 mg | 8% | CNF |
| 5960 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 1.49 mg | 8% | CNF |
| 5961 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 8% | CNF |
| 5962 | Chicken, capon, meat and skin, roasted | Poultry Products | 1.49 mg | 8% | CNF |
| 5963 | Chicken, broiler, thigh, meat and skin, flour coated, fried | Poultry Products | 1.49 mg | 8% | CNF |
| 5964 | Chicken, broiler, back, meat and skin, batter dipped, fried | Poultry Products | 1.49 mg | 8% | CNF |
| 5965 | Chicken, broiler, dark meat, fried | Poultry Products | 1.49 mg | 8% | CNF |
| 5966 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.48 mg | 8% | USDA_SR |
| 5967 | Pie, pecan, prepared from recipe | Baked Products | 1.48 mg | 8% | USDA_SR |
| 5968 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 1.48 mg | 8% | USDA_SR |
| 5969 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 1.48 mg | 8% | USDA_SR |
| 5970 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.48 mg | 8% | USDA_SR |
| 5971 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.48 mg | 8% | USDA_SR |
| 5972 | Egg, whole, cooked, omelet | Dairy and Egg Products | 1.48 mg | 8% | USDA_SR |
| 5973 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.48 mg | 8% | USDA_SR |
| 5974 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% | USDA_SR |
| 5975 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% | USDA_SR |
| 5976 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.48 mg | 8% | USDA_SR |
| 5977 | Roselle, raw | Fruits and Fruit Juices | 1.48 mg | 8% | USDA_SR |
| 5978 | Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted | Pork Products | 1.48 mg | 8% | USDA_SR |
| 5979 | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Pork Products | 1.48 mg | 8% | USDA_SR |
| 5980 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), cooked, reduced sodium | Pork Products | 1.48 mg | 8% | CNF |
| 5981 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% | CNF |
| 5982 | Lamb, Canadian, shoulder, whole , lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.48 mg | 8% | CNF |
| 5983 | Pie, pecan, homemade | Baked Products | 1.48 mg | 8% | CNF |
| 5984 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 1.48 mg | 8% | CNF |
| 5985 | Cake, pineapple upside-down, homemade | Baked Products | 1.48 mg | 8% | CNF |
| 5986 | Veal, milk-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 1.48 mg | 8% | CNF |
| 5987 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% | CNF |
| 5988 | Pork, cured, ham, boneless, mini ham-half, extra-lean (approximately 5% fat), roasted | Pork Products | 1.48 mg | 8% | CNF |
| 5989 | Roselle, raw | Fruits and fruit juices | 1.48 mg | 8% | CNF |
| 5990 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.48 mg | 8% | CNF |
| 5991 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.47 mg | 8% | USDA_SR |
| 5992 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.47 mg | 8% | USDA_SR |
| 5993 | Muffins, corn, toaster-type | Baked Products | 1.47 mg | 8% | USDA_SR |
| 5994 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.47 mg | 8% | USDA_SR |
| 5995 | Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 1.47 mg | 8% | USDA_SR |
| 5996 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
| 5997 | Beef, round, eye of round steak, boneless separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
| 5998 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.47 mg | 8% | USDA_SR |
| 5999 | Sausage, smoked link sausage, pork and beef (nonfat dry milk added) | Sausages and Luncheon Meats | 1.47 mg | 8% | USDA_SR |
| 6000 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% | USDA_SR |
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