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 6551–6600 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6551 | Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 1.29 mg | 7% | USDA_SR |
| 6552 | Sausage, chicken or turkey, Italian style, lower sodium | Sausages and Luncheon Meats | 1.29 mg | 7% | USDA_SR |
| 6553 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter | Poultry Products | 1.29 mg | 7% | USDA_SR |
| 6554 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 7% | USDA_SR |
| 6555 | Bologna, beef | Sausages and Luncheon Meats | 1.29 mg | 7% | USDA_SR |
| 6556 | Nuts, walnuts, glazed | Nut and Seed Products | 1.29 mg | 7% | USDA_SR |
| 6557 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.29 mg | 7% | USDA_SR |
| 6558 | DENNY'S, spaghetti and meatballs | Restaurant Foods | 1.29 mg | 7% | USDA_SR |
| 6559 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.29 mg | 7% | USDA_SR |
| 6560 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% | USDA_SR |
| 6561 | Restaurant, family style, spaghetti and meatballs | Restaurant Foods | 1.29 mg | 7% | USDA_SR |
| 6562 | Candies, praline, prepared-from-recipe | Sweets | 1.29 mg | 7% | USDA_SR |
| 6563 | Puddings, chocolate, dry mix, instant | Sweets | 1.29 mg | 7% | USDA_SR |
| 6564 | Candies, carob, unsweetened | Sweets | 1.29 mg | 7% | USDA_SR |
| 6565 | Pork, fresh, ground, cooked | Pork Products | 1.29 mg | 7% | USDA_SR |
| 6566 | Spaghetti and meatballs, restaurant prepared | Mixed Dishes | 1.29 mg | 7% | CNF |
| 6567 | Nuts, walnuts, glazed | Nuts and Seeds | 1.29 mg | 7% | CNF |
| 6568 | Artichoke, canned | Vegetables and Vegetable Products | 1.29 mg | 7% | CNF |
| 6569 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 1.29 mg | 7% | CNF |
| 6570 | Candies, praline, homemade | Sweets | 1.29 mg | 7% | CNF |
| 6571 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.29 mg | 7% | CNF |
| 6572 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 1.29 mg | 7% | CNF |
| 6573 | Candies, bars / chips, carob | Sweets | 1.29 mg | 7% | CNF |
| 6574 | Peas, split, boiled, salted | Legumes and Legume Products | 1.29 mg | 7% | CNF |
| 6575 | Peas, split, boiled | Legumes and Legume Products | 1.29 mg | 7% | CNF |
| 6576 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 1.29 mg | 7% | CNF |
| 6577 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% | CNF |
| 6578 | Chicken, broiler, wing, meat and skin, batter dipped, fried | Poultry Products | 1.29 mg | 7% | CNF |
| 6579 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.28 mg | 7% | USDA_FF |
| 6580 | Pork, cured, bacon, cooked, restaurant | Pork Products | 1.28 mg | 7% | USDA_FF |
| 6581 | Fish, sablefish, raw | Finfish and Shellfish Products | 1.28 mg | 7% | USDA_SR |
| 6582 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 1.28 mg | 7% | USDA_SR |
| 6583 | Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.28 mg | 7% | USDA_SR |
| 6584 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 1.28 mg | 7% | USDA_SR |
| 6585 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.28 mg | 7% | USDA_SR |
| 6586 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 1.28 mg | 7% | USDA_SR |
| 6587 | Snacks, potato chips, plain, salted | Snacks | 1.28 mg | 7% | USDA_SR |
| 6588 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.28 mg | 7% | USDA_SR |
| 6589 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.28 mg | 7% | USDA_SR |
| 6590 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 1.28 mg | 7% | USDA_SR |
| 6591 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 1.28 mg | 7% | USDA_SR |
| 6592 | Egg Benedict | Dairy and Egg Products | 1.28 mg | 7% | CNF |
| 6593 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 1.28 mg | 7% | CNF |
| 6594 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 1.28 mg | 7% | CNF |
| 6595 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 1.28 mg | 7% | CNF |
| 6596 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 1.28 mg | 7% | CNF |
| 6597 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 1.28 mg | 7% | CNF |
| 6598 | Snacks, potato chips, plain, salted | Snacks | 1.28 mg | 7% | CNF |
| 6599 | Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 1.28 mg | 7% | CNF |
| 6600 | Fish, sablefish (black cod), raw | Finfish and Shellfish Products | 1.28 mg | 7% | CNF |
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