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 6051–6100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6051 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% | USDA_SR |
| 6052 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.45 mg | 8% | USDA_SR |
| 6053 | Veal, rib, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.45 mg | 8% | USDA_SR |
| 6054 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter | Poultry Products | 1.45 mg | 8% | USDA_SR |
| 6055 | Fish, mahimahi, cooked, dry heat | Finfish and Shellfish Products | 1.45 mg | 8% | USDA_SR |
| 6056 | Cookies, oatmeal, reduced fat | Baked Products | 1.45 mg | 8% | USDA_SR |
| 6057 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% | USDA_SR |
| 6058 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% | USDA_SR |
| 6059 | Turkey, whole, dark meat, meat and skin, cooked, roasted | Poultry Products | 1.45 mg | 8% | USDA_SR |
| 6060 | Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 1.45 mg | 8% | USDA_SR |
| 6061 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 1.45 mg | 8% | USDA_SR |
| 6062 | Candies, chocolate covered, low sugar or low calorie | Sweets | 1.45 mg | 8% | USDA_SR |
| 6063 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.45 mg | 8% | USDA_SR |
| 6064 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 1.45 mg | 8% | USDA_SR |
| 6065 | Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted | Pork Products | 1.45 mg | 8% | USDA_SR |
| 6066 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 1.45 mg | 8% | USDA_SR |
| 6067 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 1.45 mg | 8% | USDA_SR |
| 6068 | Wiener (frankfurter), reduced fat and sodium | Sausages and Luncheon meats | 1.45 mg | 8% | CNF |
| 6069 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 1.45 mg | 8% | CNF |
| 6070 | Veal, shoulder, whole, lean, braised | Lamb, Veal and Game | 1.45 mg | 8% | CNF |
| 6071 | Veal, rib, lean, braised | Lamb, Veal and Game | 1.45 mg | 8% | CNF |
| 6072 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.45 mg | 8% | CNF |
| 6073 | Fish, dolphinfish (mahimahi), baked or broiled | Finfish and Shellfish Products | 1.45 mg | 8% | CNF |
| 6074 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.45 mg | 8% | CNF |
| 6075 | Pork, shoulder, blade portion, bone-in, lean and fat, roasted | Pork Products | 1.45 mg | 8% | CNF |
| 6076 | Chicken, broiler, thigh, meat and skin, batter dipped, fried | Poultry Products | 1.45 mg | 8% | CNF |
| 6077 | Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.44 mg | 8% | USDA_SR |
| 6078 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.44 mg | 8% | USDA_SR |
| 6079 | Polish sausage, pork | Sausages and Luncheon Meats | 1.44 mg | 8% | USDA_SR |
| 6080 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 1.44 mg | 8% | USDA_SR |
| 6081 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% | USDA_SR |
| 6082 | Fish, herring, Pacific, cooked, dry heat | Finfish and Shellfish Products | 1.44 mg | 8% | USDA_SR |
| 6083 | Veal, shoulder, blade, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.44 mg | 8% | USDA_SR |
| 6084 | Cookies, fortune | Baked Products | 1.44 mg | 8% | USDA_SR |
| 6085 | Refried beans, canned, traditional style | Legumes and Legume Products | 1.44 mg | 8% | USDA_SR |
| 6086 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter | Poultry Products | 1.44 mg | 8% | USDA_SR |
| 6087 | Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium | Pork Products | 1.44 mg | 8% | USDA_SR |
| 6088 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% | CNF |
| 6089 | Pork, cured, bacon, reduced sodium, broiled, pan-fried or roasted | Pork Products | 1.44 mg | 8% | CNF |
| 6090 | Cookie, fortune | Baked Products | 1.44 mg | 8% | CNF |
| 6091 | Veal, cubed for stew (leg and shoulder), lean, braised | Lamb, Veal and Game | 1.44 mg | 8% | CNF |
| 6092 | Veal, shoulder, blade, lean and fat, braised | Lamb, Veal and Game | 1.44 mg | 8% | CNF |
| 6093 | Refried beans, canned | Legumes and Legume Products | 1.44 mg | 8% | CNF |
| 6094 | Fish, herring, pacific, baked or broiled | Finfish and Shellfish Products | 1.44 mg | 8% | CNF |
| 6095 | Chicken, broiler, dark meat and skin, batter dipped, fried | Poultry Products | 1.44 mg | 8% | CNF |
| 6096 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.44 mg | 8% | USDA_FF |
| 6097 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% | USDA_SR |
| 6098 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% | USDA_SR |
| 6099 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% | USDA_SR |
| 6100 | Luncheon sausage, pork and beef | Sausages and Luncheon Meats | 1.43 mg | 8% | USDA_SR |
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