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 6451–6500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6451 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 6452 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% | CNF |
| 6453 | Pork, shoulder, whole, lean and fat, roasted | Pork Products | 1.32 mg | 7% | CNF |
| 6454 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.32 mg | 7% | CNF |
| 6455 | Chicken, broiler, drumstick, meat, fried | Poultry Products | 1.32 mg | 7% | CNF |
| 6456 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 1.31 mg | 7% | USDA_SR |
| 6457 | Fish, tuna, fresh, bluefin, cooked, dry heat | Finfish and Shellfish Products | 1.31 mg | 7% | USDA_SR |
| 6458 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 6459 | Cake, yellow, light, dry mix | Baked Products | 1.31 mg | 7% | USDA_SR |
| 6460 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 6461 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 1.31 mg | 7% | USDA_SR |
| 6462 | Turkey, retail parts, thigh, meat and skin, raw | Poultry Products | 1.31 mg | 7% | USDA_SR |
| 6463 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 6464 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 6465 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed | Poultry Products | 1.31 mg | 7% | USDA_SR |
| 6466 | Chicken, broilers or fryers, meat and skin and giblets and neck, raw | Poultry Products | 1.31 mg | 7% | USDA_SR |
| 6467 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 6468 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 1.31 mg | 7% | USDA_SR |
| 6469 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.31 mg | 7% | USDA_SR |
| 6470 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 6471 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 6472 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% | USDA_SR |
| 6473 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 1.31 mg | 7% | USDA_SR |
| 6474 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% | USDA_SR |
| 6475 | Mollusks, squid (calamari), mixed species, breaded and fried | Finfish and Shellfish Products | 1.31 mg | 7% | CNF |
| 6476 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 1.31 mg | 7% | CNF |
| 6477 | Sausage, breakfast links or rounds, beef, cooked | Sausages and Luncheon meats | 1.31 mg | 7% | CNF |
| 6478 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 1.31 mg | 7% | CNF |
| 6479 | Cake, yellow, light, dry mix, unprepared | Baked Products | 1.31 mg | 7% | CNF |
| 6480 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 1.31 mg | 7% | CNF |
| 6481 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% | CNF |
| 6482 | Lamb, Canadian, loin, lean, raw | Lamb, Veal and Game | 1.31 mg | 7% | CNF |
| 6483 | Fish, tuna, bluefin, fresh, baked or broiled | Finfish and Shellfish Products | 1.31 mg | 7% | CNF |
| 6484 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% | CNF |
| 6485 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.31 mg | 7% | CNF |
| 6486 | Carissa (natalplum), raw | Fruits and fruit juices | 1.31 mg | 7% | CNF |
| 6487 | Chicken, broiler, dark meat and skin, stewed | Poultry Products | 1.31 mg | 7% | CNF |
| 6488 | Chicken, broiler, meat, skin, giblets and neck, raw | Poultry Products | 1.31 mg | 7% | CNF |
| 6489 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.30 mg | 7% | USDA_FF |
| 6490 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 1.30 mg | 7% | USDA_FF |
| 6491 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 6492 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 6493 | Fish, sucker, white, raw | Finfish and Shellfish Products | 1.30 mg | 7% | USDA_SR |
| 6494 | Fish, pike, walleye, raw | Finfish and Shellfish Products | 1.30 mg | 7% | USDA_SR |
| 6495 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 1.30 mg | 7% | USDA_SR |
| 6496 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 1.30 mg | 7% | USDA_SR |
| 6497 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.30 mg | 7% | USDA_SR |
| 6498 | Oscar Mayer, Ham (chopped with natural juice) | Sausages and Luncheon Meats | 1.30 mg | 7% | USDA_SR |
| 6499 | Salami, dry or hard, pork | Sausages and Luncheon Meats | 1.30 mg | 7% | USDA_SR |
| 6500 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 1.30 mg | 7% | USDA_SR |
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