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 6251–6300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6251 | Pork, side ribs centre cut (spareribs), lean and fat, simmered, roasted | Pork Products | 1.40 mg | 8% | CNF |
| 6252 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, roasted | Pork Products | 1.40 mg | 8% | CNF |
| 6253 | Pork, shoulder, blade portion, bone-in, lean and fat, broiled | Pork Products | 1.40 mg | 8% | CNF |
| 6254 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 1.40 mg | 8% | CNF |
| 6255 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 1.40 mg | 8% | CNF |
| 6256 | Chicken, broiler, leg, meat, stewed | Poultry Products | 1.40 mg | 8% | CNF |
| 6257 | Chicken, broiler, leg, meat, fried | Poultry Products | 1.40 mg | 8% | CNF |
| 6258 | Chicken, broiler, leg, meat and skin, batter dipped, fried | Poultry Products | 1.40 mg | 8% | CNF |
| 6259 | Arugula, baby, raw | Vegetables and Vegetable Products | 1.39 mg | 8% | USDA_FF |
| 6260 | Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled | Lamb, Veal, and Game Products | 1.39 mg | 8% | USDA_SR |
| 6261 | Beef, New Zealand, imported, eye round, separable lean only, raw | Beef Products | 1.39 mg | 8% | USDA_SR |
| 6262 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.39 mg | 8% | USDA_SR |
| 6263 | Fish, tuna, light, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 1.39 mg | 8% | USDA_SR |
| 6264 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 1.39 mg | 8% | USDA_SR |
| 6265 | Lamb, Australian, imported, fresh, seam fat, cooked | Lamb, Veal, and Game Products | 1.39 mg | 8% | USDA_SR |
| 6266 | Lamb, New Zealand, imported, Intermuscular fat, cooked | Lamb, Veal, and Game Products | 1.39 mg | 8% | USDA_SR |
| 6267 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 1.39 mg | 8% | USDA_SR |
| 6268 | Chicken, broilers or fryers, back, meat only, cooked, roasted | Poultry Products | 1.39 mg | 8% | USDA_SR |
| 6269 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 1.39 mg | 8% | USDA_SR |
| 6270 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.39 mg | 8% | USDA_SR |
| 6271 | Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated | Pork Products | 1.39 mg | 8% | USDA_SR |
| 6272 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 1.39 mg | 8% | USDA_SR |
| 6273 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 1.39 mg | 8% | USDA_SR |
| 6274 | Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised | Pork Products | 1.39 mg | 8% | USDA_SR |
| 6275 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 1.39 mg | 8% | USDA_SR |
| 6276 | Candies, bars, Mr Goodbar | Sweets | 1.39 mg | 8% | CNF |
| 6277 | Lamb, New Zealand, composite cuts, fat, cooked | Lamb, Veal and Game | 1.39 mg | 8% | CNF |
| 6278 | Fish, tuna, light, canned in oil, drained, unsalted | Finfish and Shellfish Products | 1.39 mg | 8% | CNF |
| 6279 | Fish, tuna, light, canned in oil, drained, salted | Finfish and Shellfish Products | 1.39 mg | 8% | CNF |
| 6280 | Pumpkin, canned | Vegetables and Vegetable Products | 1.39 mg | 8% | CNF |
| 6281 | Pork, loin, tenderloin, lean and fat, broiled | Pork Products | 1.39 mg | 8% | CNF |
| 6282 | Pork, loin, rib half (country-style ribs), lean, braised | Pork Products | 1.39 mg | 8% | CNF |
| 6283 | Chicken, broiler, back, meat, roasted | Poultry Products | 1.39 mg | 8% | CNF |
| 6284 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 1.39 mg | 8% | CNF |
| 6285 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.39 mg | 8% | CNF |
| 6286 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 1.39 mg | 8% | CNF |
| 6287 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.38 mg | 8% | USDA_FF |
| 6288 | Veal, shoulder, arm, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.38 mg | 8% | USDA_SR |
| 6289 | Babyfood, meat, meat sticks, junior | Baby Foods | 1.38 mg | 8% | USDA_SR |
| 6290 | Beef, New Zealand, imported, striploin, separable lean and fat, raw | Beef Products | 1.38 mg | 8% | USDA_SR |
| 6291 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 1.38 mg | 8% | USDA_SR |
| 6292 | Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.38 mg | 8% | USDA_SR |
| 6293 | Chicken, broilers or fryers, meat and skin, cooked, fried, flour | Poultry Products | 1.38 mg | 8% | USDA_SR |
| 6294 | POPEYES, Fried Chicken, Mild, Wing, meat and skin with breading | Fast Foods | 1.38 mg | 8% | USDA_SR |
| 6295 | POPEYES, Fried Chicken, Mild, Thigh, meat and skin with breading | Fast Foods | 1.38 mg | 8% | USDA_SR |
| 6296 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.38 mg | 8% | USDA_SR |
| 6297 | Potato flour | Vegetables and Vegetable Products | 1.38 mg | 8% | USDA_SR |
| 6298 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.38 mg | 8% | USDA_SR |
| 6299 | Snacks, tortilla chips, ranch | Snacks | 1.38 mg | 8% | CNF |
| 6300 | Veal, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 1.38 mg | 8% | CNF |
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