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 6601–6650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6601 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 1.28 mg | 7% | CNF |
| 6602 | Mushroom, enoki | Vegetables and Vegetable Products | 1.27 mg | 7% | USDA_FF |
| 6603 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.27 mg | 7% | USDA_SR |
| 6604 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 1.27 mg | 7% | USDA_SR |
| 6605 | Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised | Poultry Products | 1.27 mg | 7% | USDA_SR |
| 6606 | Pie, pumpkin, prepared from recipe | Baked Products | 1.27 mg | 7% | USDA_SR |
| 6607 | Lamb, New Zealand, imported, ground lamb, cooked, braised | Lamb, Veal, and Game Products | 1.27 mg | 7% | USDA_SR |
| 6608 | Chicken, broilers or fryers, back, meat only, cooked, stewed | Poultry Products | 1.27 mg | 7% | USDA_SR |
| 6609 | Broccoli raab, cooked | Vegetables and Vegetable Products | 1.27 mg | 7% | USDA_SR |
| 6610 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.27 mg | 7% | USDA_SR |
| 6611 | Puddings, chocolate, ready-to-eat | Sweets | 1.27 mg | 7% | USDA_SR |
| 6612 | Candies, ALMOND JOY Candy Bar | Sweets | 1.27 mg | 7% | USDA_SR |
| 6613 | Chicken, broiler, thigh, meat, braised | Poultry Products | 1.27 mg | 7% | CNF |
| 6614 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 1.27 mg | 7% | CNF |
| 6615 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 1.27 mg | 7% | CNF |
| 6616 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 1.27 mg | 7% | CNF |
| 6617 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 1.27 mg | 7% | CNF |
| 6618 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 1.27 mg | 7% | CNF |
| 6619 | Candies, bars, Almond Joy | Sweets | 1.27 mg | 7% | CNF |
| 6620 | Pie, pumpkin, homemade | Baked Products | 1.27 mg | 7% | CNF |
| 6621 | Chicken, broiler, back, meat, stewed | Poultry Products | 1.27 mg | 7% | CNF |
| 6622 | Spinach, baby | Vegetables and Vegetable Products | 1.26 mg | 7% | USDA_FF |
| 6623 | Spinach, baby | Vegetables and Vegetable Products | 1.26 mg | 7% | USDA_FF |
| 6624 | Veal, shoulder, blade chop, separable lean only, raw | Lamb, Veal, and Game Products | 1.26 mg | 7% | USDA_SR |
| 6625 | Chicken, roasting, meat and skin, cooked, roasted | Poultry Products | 1.26 mg | 7% | USDA_SR |
| 6626 | Beverages, Whey protein powder isolate | Beverages | 1.26 mg | 7% | USDA_SR |
| 6627 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.26 mg | 7% | USDA_SR |
| 6628 | Veal, shank (fore and hind), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.26 mg | 7% | USDA_SR |
| 6629 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% | USDA_SR |
| 6630 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% | USDA_SR |
| 6631 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% | USDA_SR |
| 6632 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% | USDA_SR |
| 6633 | Crustaceans, shrimp, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 1.26 mg | 7% | USDA_SR |
| 6634 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.26 mg | 7% | USDA_SR |
| 6635 | Turkey, all classes, wing, meat and skin, raw | Poultry Products | 1.26 mg | 7% | USDA_SR |
| 6636 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, batter | Poultry Products | 1.26 mg | 7% | USDA_SR |
| 6637 | Chicken, broilers or fryers, meat and skin, cooked, roasted | Poultry Products | 1.26 mg | 7% | USDA_SR |
| 6638 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 1.26 mg | 7% | USDA_SR |
| 6639 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 1.26 mg | 7% | USDA_SR |
| 6640 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 1.26 mg | 7% | USDA_SR |
| 6641 | Chicken, thighs, frozen, breaded, reheated | Meals, Entrees, and Side Dishes | 1.26 mg | 7% | USDA_SR |
| 6642 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% | USDA_SR |
| 6643 | Beverage, whey protein isolate, powder | Beverages | 1.26 mg | 7% | CNF |
| 6644 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 1.26 mg | 7% | CNF |
| 6645 | Veal, grain-fed, loin chop, lean and fat, braised | Lamb, Veal and Game | 1.26 mg | 7% | CNF |
| 6646 | Veal, grain-fed, loin chop, lean and fat, raw | Lamb, Veal and Game | 1.26 mg | 7% | CNF |
| 6647 | Veal, shoulder, blade, lean, raw | Lamb, Veal and Game | 1.26 mg | 7% | CNF |
| 6648 | Crustaceans, shrimp, mixed species, breaded and fried | Finfish and Shellfish Products | 1.26 mg | 7% | CNF |
| 6649 | Potato, canned, drained solids | Vegetables and Vegetable Products | 1.26 mg | 7% | CNF |
| 6650 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.26 mg | 7% | CNF |
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