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 6501–6550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6501 | Okara | Legumes and Legume Products | 1.30 mg | 7% | USDA_SR |
| 6502 | Beef macaroni with tomato sauce, frozen entree, reduced fat | Meals, Entrees, and Side Dishes | 1.30 mg | 7% | USDA_SR |
| 6503 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 7% | USDA_SR |
| 6504 | Sausage, pork and turkey, pre-cooked | Sausages and Luncheon Meats | 1.30 mg | 7% | USDA_SR |
| 6505 | Soup, clam chowder, manhattan, canned, condensed | Soups, Sauces, and Gravies | 1.30 mg | 7% | USDA_SR |
| 6506 | Chicken, canned, no broth | Poultry Products | 1.30 mg | 7% | USDA_SR |
| 6507 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 6508 | Candies, crispy bar with peanut butter filling | Sweets | 1.30 mg | 7% | USDA_SR |
| 6509 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 1.30 mg | 7% | USDA_SR |
| 6510 | Taro, tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 6511 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.30 mg | 7% | USDA_SR |
| 6512 | Syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% | USDA_SR |
| 6513 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | USDA_SR |
| 6514 | Willow, leaves in oil (Alaska Native) | American Indian/Alaska Native Foods | 1.30 mg | 7% | USDA_SR |
| 6515 | Candies, bar, crispy bar with peanut butter filling | Sweets | 1.30 mg | 7% | CNF |
| 6516 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 1.30 mg | 7% | CNF |
| 6517 | Willow, native, leaves in oil | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 6518 | Fish, burbot (loche), native, eggs, raw | Finfish and Shellfish Products | 1.30 mg | 7% | CNF |
| 6519 | Game meat, native, walrus, skin (muktuk), aged | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6520 | Game meat, native, walrus, skin (muktuk), raw | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6521 | Game meat, native, bearded seal, intestine, raw | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6522 | Vegetarian stew, meatless | Legumes and Legume Products | 1.30 mg | 7% | CNF |
| 6523 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 1.30 mg | 7% | CNF |
| 6524 | Chicken, canned, no broth | Poultry Products | 1.30 mg | 7% | CNF |
| 6525 | Tomato, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 6526 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.30 mg | 7% | CNF |
| 6527 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.30 mg | 7% | CNF |
| 6528 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 1.30 mg | 7% | CNF |
| 6529 | Sweets, syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% | CNF |
| 6530 | Muffin, blueberry, commercial | Baked Products | 1.30 mg | 7% | CNF |
| 6531 | Veal, grain-fed, rib chop, lean, raw | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6532 | Veal, grain-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6533 | Lamb, New Zealand, rack - partly frenched, lean and fat, raw | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6534 | Lamb, Canadian, foreshank, lean, raw | Lamb, Veal and Game | 1.30 mg | 7% | CNF |
| 6535 | Okara | Legumes and Legume Products | 1.30 mg | 7% | CNF |
| 6536 | Fish, pickerel, walleye-pickerel (yellow pike), raw | Finfish and Shellfish Products | 1.30 mg | 7% | CNF |
| 6537 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 1.30 mg | 7% | CNF |
| 6538 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 6539 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% | CNF |
| 6540 | Pork, shoulder, butt, blade (boneless), lean, raw | Pork Products | 1.30 mg | 7% | CNF |
| 6541 | Pork, loin, tenderloin, lean, roasted | Pork Products | 1.30 mg | 7% | CNF |
| 6542 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.30 mg | 7% | CNF |
| 6543 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.30 mg | 7% | CNF |
| 6544 | Meat loaf with tomato sauce, mashed potatoes and peas | Mixed Dishes | 1.30 mg | 7% | CNF |
| 6545 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.29 mg | 7% | USDA_FF |
| 6546 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.29 mg | 7% | USDA_FF |
| 6547 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 7% | USDA_SR |
| 6548 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.29 mg | 7% | USDA_SR |
| 6549 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, cooked, braised | Beef Products | 1.29 mg | 7% | USDA_SR |
| 6550 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.29 mg | 7% | USDA_SR |
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