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 6651–6700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6651 | Chicken, roasting, meat and skin, roasted | Poultry Products | 1.26 mg | 7% | CNF |
| 6652 | Chicken, broiler, light meat and skin, batter dipped, fried | Poultry Products | 1.26 mg | 7% | CNF |
| 6653 | Chicken, broiler, meat and skin, roasted | Poultry Products | 1.26 mg | 7% | CNF |
| 6654 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 1.25 mg | 7% | USDA_SR |
| 6655 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.25 mg | 7% | USDA_SR |
| 6656 | Fish, tuna, fresh, skipjack, raw | Finfish and Shellfish Products | 1.25 mg | 7% | USDA_SR |
| 6657 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.25 mg | 7% | USDA_SR |
| 6658 | Bologna, chicken, pork, beef | Sausages and Luncheon Meats | 1.25 mg | 7% | USDA_SR |
| 6659 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour | Poultry Products | 1.25 mg | 7% | USDA_SR |
| 6660 | Salami, cooked, turkey | Sausages and Luncheon Meats | 1.25 mg | 7% | USDA_SR |
| 6661 | Lamb, New Zealand, imported, tongue - swiss cut, raw | Lamb, Veal, and Game Products | 1.25 mg | 7% | USDA_SR |
| 6662 | Veal, shank (fore and hind), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.25 mg | 7% | USDA_SR |
| 6663 | Beef Pot Pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 1.25 mg | 7% | USDA_SR |
| 6664 | Spaghetti with meat sauce, frozen entree | Meals, Entrees, and Side Dishes | 1.25 mg | 7% | USDA_SR |
| 6665 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | Poultry Products | 1.25 mg | 7% | USDA_SR |
| 6666 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.25 mg | 7% | USDA_SR |
| 6667 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.25 mg | 7% | USDA_SR |
| 6668 | Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled | Pork Products | 1.25 mg | 7% | USDA_SR |
| 6669 | Snacks, banana chips | Snacks | 1.25 mg | 7% | USDA_SR |
| 6670 | Frozen yogurts, chocolate, soft-serve | Sweets | 1.25 mg | 7% | USDA_SR |
| 6671 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.25 mg | 7% | USDA_SR |
| 6672 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.25 mg | 7% | CNF |
| 6673 | Lasagna, vegetarian, homemade | Mixed Dishes | 1.25 mg | 7% | CNF |
| 6674 | Soup, lentil, homemade | Soups, Sauces and Gravies | 1.25 mg | 7% | CNF |
| 6675 | Beef pot pie, frozen, prepared | Mixed Dishes | 1.25 mg | 7% | CNF |
| 6676 | Beverage, bean | Legumes and Legume Products | 1.25 mg | 7% | CNF |
| 6677 | Snacks, banana chips | Snacks | 1.25 mg | 7% | CNF |
| 6678 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 1.25 mg | 7% | CNF |
| 6679 | Pie, blueberry, commercial, 2 crust | Baked Products | 1.25 mg | 7% | CNF |
| 6680 | Lamb, Canadian, composite cuts, lean, raw | Lamb, Veal and Game | 1.25 mg | 7% | CNF |
| 6681 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 1.25 mg | 7% | CNF |
| 6682 | Fish, tuna, skipjack (aku), fresh, raw | Finfish and Shellfish Products | 1.25 mg | 7% | CNF |
| 6683 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 1.25 mg | 7% | CNF |
| 6684 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.25 mg | 7% | CNF |
| 6685 | Deli-meat, bologna (baloney), chicken | Sausages and Luncheon meats | 1.25 mg | 7% | CNF |
| 6686 | Deli-meat, salami, cooked, turkey | Sausages and Luncheon meats | 1.25 mg | 7% | CNF |
| 6687 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 1.25 mg | 7% | CNF |
| 6688 | Chicken, broiler, wing, meat and skin, flour coated, fried | Poultry Products | 1.25 mg | 7% | CNF |
| 6689 | Chicken, broiler, breast, meat and skin, batter dipped, fried | Poultry Products | 1.25 mg | 7% | CNF |
| 6690 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 1.24 mg | 7% | USDA_FF |
| 6691 | Kielbasa, Polish, turkey and beef, smoked | Sausages and Luncheon Meats | 1.24 mg | 7% | USDA_SR |
| 6692 | Oscar Mayer, Smokies Sausage Little Cheese (pork, turkey) | Sausages and Luncheon Meats | 1.24 mg | 7% | USDA_SR |
| 6693 | Lamb, New Zealand, imported, neck chops, separable lean only, raw | Lamb, Veal, and Game Products | 1.24 mg | 7% | USDA_SR |
| 6694 | Fish, shad, american, cooked, dry heat | Finfish and Shellfish Products | 1.24 mg | 7% | USDA_SR |
| 6695 | Cookies, sugar wafer, chocolate-covered | Baked Products | 1.24 mg | 7% | USDA_SR |
| 6696 | Salmon nuggets, breaded, frozen, heated | Finfish and Shellfish Products | 1.24 mg | 7% | USDA_SR |
| 6697 | Pulled pork in barbecue sauce | Meals, Entrees, and Side Dishes | 1.24 mg | 7% | USDA_SR |
| 6698 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 1.24 mg | 7% | USDA_SR |
| 6699 | Lamb, New Zealand, imported, loin chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.24 mg | 7% | USDA_SR |
| 6700 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 1.24 mg | 7% | USDA_SR |
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