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 6101–6150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6101 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% | USDA_SR |
| 6102 | Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% | USDA_SR |
| 6103 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% | USDA_SR |
| 6104 | Fish, catfish, channel, cooked, breaded and fried | Finfish and Shellfish Products | 1.43 mg | 8% | USDA_SR |
| 6105 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6106 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 1.43 mg | 8% | USDA_SR |
| 6107 | Chicken, stewing, meat only, cooked, stewed | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6108 | Chicken, nuggets, white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 1.43 mg | 8% | USDA_SR |
| 6109 | Turkey, thigh, from whole bird, meat only, roasted | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6110 | Chicken, broilers or fryers, skin only, cooked, fried, batter | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6111 | Turkey, whole, back, meat only, cooked, roasted | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6112 | Turkey, whole, dark meat, cooked, roasted | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6113 | Pheasant, cooked, total edible | Poultry Products | 1.43 mg | 8% | USDA_SR |
| 6114 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.43 mg | 8% | USDA_SR |
| 6115 | Pork, fresh, spareribs, separable lean and fat, cooked, roasted | Pork Products | 1.43 mg | 8% | USDA_SR |
| 6116 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% | USDA_SR |
| 6117 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 1.43 mg | 8% | USDA_SR |
| 6118 | Frankfurter, low sodium | Sausages and Luncheon Meats | 1.43 mg | 8% | USDA_SR |
| 6119 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% | CNF |
| 6120 | Chicken nuggets, white meat, pre-cooked, frozen, not heated | Poultry Products | 1.43 mg | 8% | CNF |
| 6121 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with turkey | Fast Foods | 1.43 mg | 8% | CNF |
| 6122 | Pheasant, cooked, total edible | Poultry Products | 1.43 mg | 8% | CNF |
| 6123 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% | CNF |
| 6124 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.43 mg | 8% | CNF |
| 6125 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 1.43 mg | 8% | CNF |
| 6126 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% | CNF |
| 6127 | Lamb, New Zealand, rib, lean, raw | Lamb, Veal and Game | 1.43 mg | 8% | CNF |
| 6128 | Fish, catfish, channel (bullhead), wild, breaded and fried | Finfish and Shellfish Products | 1.43 mg | 8% | CNF |
| 6129 | Pork, loin, tenderloin, lean, broiled | Pork Products | 1.43 mg | 8% | CNF |
| 6130 | Chicken, stewing, meat only, stewed | Poultry Products | 1.43 mg | 8% | CNF |
| 6131 | Chicken, broiler, leg, meat and skin, flour coated, fried | Poultry Products | 1.43 mg | 8% | CNF |
| 6132 | Chicken, broiler, skin only, batter dipped, fried | Poultry Products | 1.43 mg | 8% | CNF |
| 6133 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.42 mg | 8% | USDA_SR |
| 6134 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 1.42 mg | 8% | USDA_SR |
| 6135 | Turkey, retail parts, thigh, meat only, raw | Poultry Products | 1.42 mg | 8% | USDA_SR |
| 6136 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% | USDA_SR |
| 6137 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.42 mg | 8% | USDA_SR |
| 6138 | Chicken, broilers or fryers, thigh, meat only, cooked, stewed | Poultry Products | 1.42 mg | 8% | USDA_SR |
| 6139 | McDONALD'S, Sausage McGRIDDLES | Fast Foods | 1.42 mg | 8% | USDA_SR |
| 6140 | Fast foods, griddle cake sandwich, sausage | Fast Foods | 1.42 mg | 8% | USDA_SR |
| 6141 | Chicken, broilers or fryers, back, meat and skin, cooked, roasted | Poultry Products | 1.42 mg | 8% | USDA_SR |
| 6142 | KFC, Popcorn Chicken | Fast Foods | 1.42 mg | 8% | USDA_SR |
| 6143 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.42 mg | 8% | USDA_SR |
| 6144 | Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 1.42 mg | 8% | USDA_SR |
| 6145 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% | USDA_SR |
| 6146 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.42 mg | 8% | USDA_SR |
| 6147 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.42 mg | 8% | USDA_SR |
| 6148 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted | Pork Products | 1.42 mg | 8% | USDA_SR |
| 6149 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 1.42 mg | 8% | CNF |
| 6150 | Fast foods, egg and sausage griddlecake sandwich | Fast Foods | 1.42 mg | 8% | CNF |
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