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 6351–6400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6351 | Pizza, meat and vegetable topping, rising crust, frozen, cooked | Fast Foods | 1.36 mg | 8% | USDA_SR |
| 6352 | Pizza, meat and vegetable topping, regular crust, frozen, cooked | Fast Foods | 1.36 mg | 8% | USDA_SR |
| 6353 | Snacks, potato chips, barbecue-flavor | Snacks | 1.36 mg | 8% | USDA_SR |
| 6354 | Babyfood, meat, veal, puree | Babyfoods | 1.36 mg | 8% | CNF |
| 6355 | Fast foods, pizza, cheese, meat and vegetable, rising crust, frozen, cooked | Fast Foods | 1.36 mg | 8% | CNF |
| 6356 | Fast foods, pizza, cheese, meat and vegetable, regular crust, frozen, cooked | Fast Foods | 1.36 mg | 8% | CNF |
| 6357 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.36 mg | 8% | CNF |
| 6358 | Snacks, potato chips, barbecue flavour | Snacks | 1.36 mg | 8% | CNF |
| 6359 | Pie, pumpkin, commercial | Baked Products | 1.36 mg | 8% | CNF |
| 6360 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 1.36 mg | 8% | CNF |
| 6361 | Cake, snack cake, cream-filled, sponge | Baked Products | 1.36 mg | 8% | CNF |
| 6362 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 1.36 mg | 8% | CNF |
| 6363 | Chicken, broiler, dark meat, stewed | Poultry Products | 1.36 mg | 8% | CNF |
| 6364 | Chicken, broiler, dark meat and skin, roasted | Poultry Products | 1.36 mg | 8% | CNF |
| 6365 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.35 mg | 8% | USDA_SR |
| 6366 | Chicken, broilers or fryers, leg, meat and skin, cooked, stewed | Poultry Products | 1.35 mg | 8% | USDA_SR |
| 6367 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 1.35 mg | 8% | USDA_SR |
| 6368 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter | Poultry Products | 1.35 mg | 8% | USDA_SR |
| 6369 | Chicken, broilers or fryers, meat only, cooked, fried | Poultry Products | 1.35 mg | 8% | USDA_SR |
| 6370 | Potato chips, without salt, reduced fat | Snacks | 1.35 mg | 8% | USDA_SR |
| 6371 | Snacks, potato chips, reduced fat | Snacks | 1.35 mg | 8% | USDA_SR |
| 6372 | Ham, turkey, sliced, extra lean, prepackaged or deli | Sausages and Luncheon Meats | 1.35 mg | 8% | USDA_SR |
| 6373 | Fast foods, side dish, potato, french-fried in beef tallow and vegetable oil | Fast Foods | 1.35 mg | 8% | CNF |
| 6374 | Fast foods, side dish, potato, french-fried in beef tallow | Fast Foods | 1.35 mg | 8% | CNF |
| 6375 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.35 mg | 8% | CNF |
| 6376 | Chicken, broiler, leg, meat and skin, stewed | Poultry Products | 1.35 mg | 8% | CNF |
| 6377 | Chicken, broiler, drumstick, meat and skin, batter dipped, fried | Poultry Products | 1.35 mg | 8% | CNF |
| 6378 | Chicken, broiler, meat only, fried | Poultry Products | 1.35 mg | 8% | CNF |
| 6379 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 1.34 mg | 7% | USDA_SR |
| 6380 | Oscar Mayer, Wieners (beef franks) | Sausages and Luncheon Meats | 1.34 mg | 7% | USDA_SR |
| 6381 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour | Poultry Products | 1.34 mg | 7% | USDA_SR |
| 6382 | Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.34 mg | 7% | USDA_SR |
| 6383 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 1.34 mg | 7% | USDA_SR |
| 6384 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 1.34 mg | 7% | USDA_SR |
| 6385 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 1.34 mg | 7% | USDA_SR |
| 6386 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.34 mg | 7% | USDA_SR |
| 6387 | DENNY'S, chicken nuggets, star shaped, from kid's menu | Restaurant Foods | 1.34 mg | 7% | USDA_SR |
| 6388 | Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised | Pork Products | 1.34 mg | 7% | USDA_SR |
| 6389 | Pork, cured, ham, boneless, regular (approximately 11% fat), roasted | Pork Products | 1.34 mg | 7% | USDA_SR |
| 6390 | Sandwich, wrap, chicken with vegetables and cheese, ranch dressing | Mixed Dishes | 1.34 mg | 7% | CNF |
| 6391 | Sandwich, hot chicken | Mixed Dishes | 1.34 mg | 7% | CNF |
| 6392 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.34 mg | 7% | CNF |
| 6393 | Chili con carne with beans, canned | Mixed Dishes | 1.34 mg | 7% | CNF |
| 6394 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 1.34 mg | 7% | CNF |
| 6395 | Pork, loin, rib half (country-style ribs), lean and fat, braised | Pork Products | 1.34 mg | 7% | CNF |
| 6396 | Pork, cured, ham, boneless, mini ham-half, regular (11% fat), roasted | Pork Products | 1.34 mg | 7% | CNF |
| 6397 | Deli-meat, bologna (baloney), beef | Sausages and Luncheon meats | 1.34 mg | 7% | CNF |
| 6398 | Chicken, broiler, drumstick, meat and skin, flour coated, fried | Poultry Products | 1.34 mg | 7% | CNF |
| 6399 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 1.33 mg | 7% | USDA_SR |
| 6400 | Pepperoni, beef and pork, sliced | Sausages and Luncheon Meats | 1.33 mg | 7% | USDA_SR |
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