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 6201–6250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6201 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter | Poultry Products | 1.40 mg | 8% | USDA_SR |
| 6202 | Babyfood, meat, chicken, strained | Baby Foods | 1.40 mg | 8% | USDA_SR |
| 6203 | Fast foods, croissant, with egg, cheese, and ham | Fast Foods | 1.40 mg | 8% | USDA_SR |
| 6204 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 1.40 mg | 8% | USDA_SR |
| 6205 | Bread, pita, white, unenriched | Baked Products | 1.40 mg | 8% | USDA_SR |
| 6206 | Chicken, broilers or fryers, leg, meat only, cooked, stewed | Poultry Products | 1.40 mg | 8% | USDA_SR |
| 6207 | Chicken, broilers or fryers, leg, meat only, cooked, fried | Poultry Products | 1.40 mg | 8% | USDA_SR |
| 6208 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.40 mg | 8% | USDA_SR |
| 6209 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 1.40 mg | 8% | USDA_SR |
| 6210 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 1.40 mg | 8% | USDA_SR |
| 6211 | Turkey, all classes, breast, meat and skin, cooked, roasted | Poultry Products | 1.40 mg | 8% | USDA_SR |
| 6212 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 1.40 mg | 8% | USDA_SR |
| 6213 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% | USDA_SR |
| 6214 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% | USDA_SR |
| 6215 | Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted | Pork Products | 1.40 mg | 8% | USDA_SR |
| 6216 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.40 mg | 8% | USDA_SR |
| 6217 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% | USDA_SR |
| 6218 | Snacks, corn cakes | Snacks | 1.40 mg | 8% | USDA_SR |
| 6219 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.40 mg | 8% | USDA_SR |
| 6220 | Pork, cured, ham, boneless, extra lean and regular, roasted | Pork Products | 1.40 mg | 8% | USDA_SR |
| 6221 | Fish, mackerel, salted | Finfish and Shellfish Products | 1.40 mg | 8% | USDA_SR |
| 6222 | Beef, bologna, reduced sodium | Sausages and Luncheon Meats | 1.40 mg | 8% | USDA_SR |
| 6223 | Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled | Pork Products | 1.40 mg | 8% | USDA_SR |
| 6224 | Turtle, green, raw | Finfish and Shellfish Products | 1.40 mg | 8% | USDA_SR |
| 6225 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 1.40 mg | 8% | USDA_SR |
| 6226 | George Weston Bakeries, Thomas English Muffins | Baked Products | 1.40 mg | 8% | USDA_SR |
| 6227 | Fajita with chicken and vegetables | Mixed Dishes | 1.40 mg | 8% | CNF |
| 6228 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 1.40 mg | 8% | CNF |
| 6229 | Game meat, native, narwhal, blubber, aged | Lamb, Veal and Game | 1.40 mg | 8% | CNF |
| 6230 | Fish, mackerel, salted | Finfish and Shellfish Products | 1.40 mg | 8% | CNF |
| 6231 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, cooked, reduced sodium | Pork Products | 1.40 mg | 8% | CNF |
| 6232 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% | CNF |
| 6233 | Pork and chicken, canned | Sausages and Luncheon meats | 1.40 mg | 8% | CNF |
| 6234 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 1.40 mg | 8% | CNF |
| 6235 | Fast foods, breakfast, french toast with butter | Fast Foods | 1.40 mg | 8% | CNF |
| 6236 | Fast foods, breakfast, croissant with egg, cheese and ham | Fast Foods | 1.40 mg | 8% | CNF |
| 6237 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% | CNF |
| 6238 | Snacks, corn cakes | Snacks | 1.40 mg | 8% | CNF |
| 6239 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 1.40 mg | 8% | CNF |
| 6240 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 1.40 mg | 8% | CNF |
| 6241 | Bread, banana, homemade, made with margarine | Baked Products | 1.40 mg | 8% | CNF |
| 6242 | Veal, milk-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 1.40 mg | 8% | CNF |
| 6243 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 1.40 mg | 8% | CNF |
| 6244 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 1.40 mg | 8% | CNF |
| 6245 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% | CNF |
| 6246 | Fish, haddock (finnan haddie), smoked | Finfish and Shellfish Products | 1.40 mg | 8% | CNF |
| 6247 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% | CNF |
| 6248 | Pork, shoulder, butt (blade boneless), lean, roasted | Pork Products | 1.40 mg | 8% | CNF |
| 6249 | Pork, shoulder, butt (blade, boneless), lean and fat, roasted | Pork Products | 1.40 mg | 8% | CNF |
| 6250 | Pork, loin, tenderloin, lean and fat, roasted | Pork Products | 1.40 mg | 8% | CNF |
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