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 6151–6200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6151 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.42 mg | 8% | CNF |
| 6152 | Fast foods, entree, scallops, breaded and fried | Fast Foods | 1.42 mg | 8% | CNF |
| 6153 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% | CNF |
| 6154 | Veal, shoulder, whole, lean and fat, braised | Lamb, Veal and Game | 1.42 mg | 8% | CNF |
| 6155 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% | CNF |
| 6156 | Pork, shoulder, picnic (arm), lean, roasted | Pork Products | 1.42 mg | 8% | CNF |
| 6157 | Chicken, broiler, thigh, meat, stewed | Poultry Products | 1.42 mg | 8% | CNF |
| 6158 | Chicken, broiler, back, meat and skin, roasted | Poultry Products | 1.42 mg | 8% | CNF |
| 6159 | Veal, shoulder, arm, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.41 mg | 8% | USDA_SR |
| 6160 | Veal, rib, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.41 mg | 8% | USDA_SR |
| 6161 | Fish, mullet, striped, cooked, dry heat | Finfish and Shellfish Products | 1.41 mg | 8% | USDA_SR |
| 6162 | Fish, herring, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 1.41 mg | 8% | USDA_SR |
| 6163 | Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 1.41 mg | 8% | USDA_SR |
| 6164 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.41 mg | 8% | USDA_SR |
| 6165 | Sausage, pork, chorizo, link or ground, raw | Sausages and Luncheon Meats | 1.41 mg | 8% | USDA_SR |
| 6166 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% | USDA_SR |
| 6167 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% | USDA_SR |
| 6168 | McDONALD'S, Hotcakes and Sausage | Fast Foods | 1.41 mg | 8% | USDA_SR |
| 6169 | Lamb, Australian, ground, 85% lean / 15% fat, raw | Lamb, Veal, and Game Products | 1.41 mg | 8% | USDA_SR |
| 6170 | Chicken, capons, meat and skin and giblets and neck, raw | Poultry Products | 1.41 mg | 8% | USDA_SR |
| 6171 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% | USDA_SR |
| 6172 | Crustaceans, spiny lobster, mixed species, cooked, moist heat | Finfish and Shellfish Products | 1.41 mg | 8% | USDA_SR |
| 6173 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.41 mg | 8% | USDA_SR |
| 6174 | Frankfurter, meatless | Legumes and Legume Products | 1.41 mg | 8% | USDA_SR |
| 6175 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 1.41 mg | 8% | USDA_SR |
| 6176 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 1.41 mg | 8% | CNF |
| 6177 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.41 mg | 8% | CNF |
| 6178 | Instant breakfast, powder, prepared with 2% milk | Beverages | 1.41 mg | 8% | CNF |
| 6179 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.41 mg | 8% | CNF |
| 6180 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% | CNF |
| 6181 | Veal, shoulder, shank, lean, braised | Lamb, Veal and Game | 1.41 mg | 8% | CNF |
| 6182 | Veal, rib, lean and fat, braised | Lamb, Veal and Game | 1.41 mg | 8% | CNF |
| 6183 | Crusteceans, spiny lobster (crawfish, rock lobster), boiled or steamed | Finfish and Shellfish Products | 1.41 mg | 8% | CNF |
| 6184 | Fish, mullet, striped, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% | CNF |
| 6185 | Fish, herring, atlantic, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% | CNF |
| 6186 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.41 mg | 8% | CNF |
| 6187 | Chicken, capons, meat, skin, giblets and neck, raw | Poultry Products | 1.41 mg | 8% | CNF |
| 6188 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.41 mg | 8% | USDA_FF |
| 6189 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.40 mg | 8% | USDA_SR |
| 6190 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 1.40 mg | 8% | USDA_SR |
| 6191 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.40 mg | 8% | USDA_SR |
| 6192 | Beef, New Zealand, imported, brisket navel end, separable lean only, raw | Beef Products | 1.40 mg | 8% | USDA_SR |
| 6193 | Luncheon meat, pork and chicken, minced, canned, includes Spam Lite | Sausages and Luncheon Meats | 1.40 mg | 8% | USDA_SR |
| 6194 | Bacon, turkey, unprepared | Sausages and Luncheon Meats | 1.40 mg | 8% | USDA_SR |
| 6195 | Mortadella, beef, pork | Sausages and Luncheon Meats | 1.40 mg | 8% | USDA_SR |
| 6196 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw | Lamb, Veal, and Game Products | 1.40 mg | 8% | USDA_SR |
| 6197 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, raw | Lamb, Veal, and Game Products | 1.40 mg | 8% | USDA_SR |
| 6198 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.40 mg | 8% | USDA_SR |
| 6199 | Fish, haddock, smoked | Finfish and Shellfish Products | 1.40 mg | 8% | USDA_SR |
| 6200 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% | USDA_SR |
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