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 6301–6350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6301 | Potato flour | Vegetables and Vegetable Products | 1.38 mg | 8% | CNF |
| 6302 | Chicken, broiler, meat and skin, flour coated, fried | Poultry Products | 1.38 mg | 8% | CNF |
| 6303 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% | USDA_FF |
| 6304 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% | USDA_FF |
| 6305 | Veal, ground, raw | Lamb, Veal, and Game Products | 1.37 mg | 8% | USDA_SR |
| 6306 | Beef, New Zealand, imported, eye round, separable lean and fat, raw | Beef Products | 1.37 mg | 8% | USDA_SR |
| 6307 | Lamb, New Zealand, imported, fore-shank, separable lean only, raw | Lamb, Veal, and Game Products | 1.37 mg | 8% | USDA_SR |
| 6308 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% | USDA_SR |
| 6309 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.37 mg | 8% | USDA_SR |
| 6310 | Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed | Poultry Products | 1.37 mg | 8% | USDA_SR |
| 6311 | Chicken, stewing, meat and skin, cooked, stewed | Poultry Products | 1.37 mg | 8% | USDA_SR |
| 6312 | Chicken, roasting, meat and skin and giblets and neck, raw | Poultry Products | 1.37 mg | 8% | USDA_SR |
| 6313 | Chicken, broilers or fryers, drumstick, meat only, cooked, stewed | Poultry Products | 1.37 mg | 8% | USDA_SR |
| 6314 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 1.37 mg | 8% | USDA_SR |
| 6315 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% | USDA_SR |
| 6316 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% | USDA_SR |
| 6317 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% | USDA_SR |
| 6318 | Soup, bean with bacon, condensed, single brand | Soups, Sauces, and Gravies | 1.37 mg | 8% | USDA_SR |
| 6319 | Chicken, broilers or fryers, meat and skin, cooked, fried, batter | Poultry Products | 1.37 mg | 8% | USDA_SR |
| 6320 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 1.37 mg | 8% | USDA_SR |
| 6321 | Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 1.37 mg | 8% | USDA_SR |
| 6322 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.37 mg | 8% | USDA_SR |
| 6323 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 1.37 mg | 8% | USDA_SR |
| 6324 | Pork, cured, ham, low sodium, lean and fat, cooked | Pork Products | 1.37 mg | 8% | USDA_SR |
| 6325 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 1.37 mg | 8% | USDA_SR |
| 6326 | Cinnamon bun, with icing (honey bun) | Baked Products | 1.37 mg | 8% | CNF |
| 6327 | Club sandwich with grilled chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 1.37 mg | 8% | CNF |
| 6328 | Veal, ground, raw | Lamb, Veal and Game | 1.37 mg | 8% | CNF |
| 6329 | Lamb, New Zealand, foreshank, lean, raw | Lamb, Veal and Game | 1.37 mg | 8% | CNF |
| 6330 | Ham, regular (13% fat), canned | Sausages and Luncheon meats | 1.37 mg | 8% | CNF |
| 6331 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 1.37 mg | 8% | CNF |
| 6332 | Wiener (frankfurter), beef | Sausages and Luncheon meats | 1.37 mg | 8% | CNF |
| 6333 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 1.37 mg | 8% | CNF |
| 6334 | Chicken, broiler, thigh, meat and skin, stewed | Poultry Products | 1.37 mg | 8% | CNF |
| 6335 | Chicken, broiler, drumstick, meat, stewed | Poultry Products | 1.37 mg | 8% | CNF |
| 6336 | Chicken, stewing, meat and skin, stewed | Poultry Products | 1.37 mg | 8% | CNF |
| 6337 | Chicken, roasting, meat, skin, giblets and neck, raw | Poultry Products | 1.37 mg | 8% | CNF |
| 6338 | Chicken, broiler, meat and skin, batter dipped, fried | Poultry Products | 1.37 mg | 8% | CNF |
| 6339 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 1.36 mg | 8% | USDA_SR |
| 6340 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 1.36 mg | 8% | USDA_SR |
| 6341 | Cake, snack cakes, creme-filled, sponge | Baked Products | 1.36 mg | 8% | USDA_SR |
| 6342 | Oscar Mayer, Bologna (beef) | Sausages and Luncheon Meats | 1.36 mg | 8% | USDA_SR |
| 6343 | Salami, dry or hard, pork, beef | Sausages and Luncheon Meats | 1.36 mg | 8% | USDA_SR |
| 6344 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.36 mg | 8% | USDA_SR |
| 6345 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 1.36 mg | 8% | USDA_SR |
| 6346 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 1.36 mg | 8% | USDA_SR |
| 6347 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.36 mg | 8% | USDA_SR |
| 6348 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.36 mg | 8% | USDA_SR |
| 6349 | Chicken, broilers or fryers, dark meat, meat only, cooked, stewed | Poultry Products | 1.36 mg | 8% | USDA_SR |
| 6350 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted | Poultry Products | 1.36 mg | 8% | USDA_SR |
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