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 6401–6450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6401 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% | USDA_SR |
| 6402 | Chicken, roasting, dark meat, meat only, cooked, roasted | Poultry Products | 1.33 mg | 7% | USDA_SR |
| 6403 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed | Poultry Products | 1.33 mg | 7% | USDA_SR |
| 6404 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.33 mg | 7% | USDA_SR |
| 6405 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 1.33 mg | 7% | USDA_SR |
| 6406 | Gravy, chicken, dry | Soups, Sauces, and Gravies | 1.33 mg | 7% | USDA_SR |
| 6407 | Soup, bean with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 1.33 mg | 7% | USDA_SR |
| 6408 | Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | Poultry Products | 1.33 mg | 7% | USDA_SR |
| 6409 | Barley, pearled, cooked | Cereal Grains and Pasta | 1.33 mg | 7% | USDA_SR |
| 6410 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 6411 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 1.33 mg | 7% | USDA_SR |
| 6412 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 6413 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 6414 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% | USDA_SR |
| 6415 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% | CNF |
| 6416 | Candies, ALMOND JOY BITES | Sweets | 1.33 mg | 7% | CNF |
| 6417 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 1.33 mg | 7% | CNF |
| 6418 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 6419 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 6420 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 1.33 mg | 7% | CNF |
| 6421 | Veal, grain-fed, loin chop, lean, raw | Lamb, Veal and Game | 1.33 mg | 7% | CNF |
| 6422 | Lamb, Canadian, leg, whole, lean, raw | Lamb, Veal and Game | 1.33 mg | 7% | CNF |
| 6423 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 6424 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% | CNF |
| 6425 | Gravy, chicken, dehydrated | Soups, Sauces and Gravies | 1.33 mg | 7% | CNF |
| 6426 | Soup, bean with ham, ready-to-serve | Soups, Sauces and Gravies | 1.33 mg | 7% | CNF |
| 6427 | Chicken, broiler, drumstick, meat and skin, stewed | Poultry Products | 1.33 mg | 7% | CNF |
| 6428 | Chicken, broiler, dark meat, roasted | Poultry Products | 1.33 mg | 7% | CNF |
| 6429 | Veal, leg (top round), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.32 mg | 7% | USDA_SR |
| 6430 | Turkey, ground, 85% lean, 15% fat, raw | Poultry Products | 1.32 mg | 7% | USDA_SR |
| 6431 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.32 mg | 7% | USDA_SR |
| 6432 | Veal, leg (top round), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.32 mg | 7% | USDA_SR |
| 6433 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 1.32 mg | 7% | USDA_SR |
| 6434 | Tortilla chips, yellow, plain, salted | Snacks | 1.32 mg | 7% | USDA_SR |
| 6435 | Mother's loaf, pork | Sausages and Luncheon Meats | 1.32 mg | 7% | USDA_SR |
| 6436 | Chicken, broilers or fryers, drumstick, meat only, cooked, fried | Poultry Products | 1.32 mg | 7% | USDA_SR |
| 6437 | Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 1.32 mg | 7% | USDA_SR |
| 6438 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 6439 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 6440 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% | USDA_SR |
| 6441 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 1.32 mg | 7% | USDA_SR |
| 6442 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 1.32 mg | 7% | USDA_SR |
| 6443 | Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted | Pork Products | 1.32 mg | 7% | USDA_SR |
| 6444 | Club sandwich with fried chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 1.32 mg | 7% | CNF |
| 6445 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.32 mg | 7% | CNF |
| 6446 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 6447 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 1.32 mg | 7% | CNF |
| 6448 | Candies, bars, Twix peanut butter cookie | Sweets | 1.32 mg | 7% | CNF |
| 6449 | Veal, leg (round), lean, braised | Lamb, Veal and Game | 1.32 mg | 7% | CNF |
| 6450 | Veal, leg (round), lean and fat, braised | Lamb, Veal and Game | 1.32 mg | 7% | CNF |
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