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 6701–6750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6701 | Fish, carp, raw | Finfish and Shellfish Products | 1.24 mg | 7% | USDA_SR |
| 6702 | Bologna, meat and poultry | Sausages and Luncheon Meats | 1.24 mg | 7% | USDA_SR |
| 6703 | Whey, acid, dried | Dairy and Egg Products | 1.24 mg | 7% | USDA_SR |
| 6704 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 1.24 mg | 7% | USDA_SR |
| 6705 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 1.24 mg | 7% | USDA_SR |
| 6706 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 1.24 mg | 7% | USDA_SR |
| 6707 | Babyfood, meat, pork, puree | Babyfoods | 1.24 mg | 7% | CNF |
| 6708 | Pulled pork in barbecue sauce | Mixed Dishes | 1.24 mg | 7% | CNF |
| 6709 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 1.24 mg | 7% | CNF |
| 6710 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 1.24 mg | 7% | CNF |
| 6711 | Fast foods, mexican, enchirito with cheese, beef and beans | Fast Foods | 1.24 mg | 7% | CNF |
| 6712 | Veal, thymus, braised | Lamb, Veal and Game | 1.24 mg | 7% | CNF |
| 6713 | Lamb, New Zealand, frozen, loin chop, lean and fat, raw | Lamb, Veal and Game | 1.24 mg | 7% | CNF |
| 6714 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 1.24 mg | 7% | CNF |
| 6715 | Fish, carp, raw | Finfish and Shellfish Products | 1.24 mg | 7% | CNF |
| 6716 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 1.24 mg | 7% | CNF |
| 6717 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 1.24 mg | 7% | CNF |
| 6718 | Whey, acid, dry | Dairy and Egg Products | 1.24 mg | 7% | CNF |
| 6719 | Tomato, puree, canned | Vegetables and Vegetable Products | 1.24 mg | 7% | USDA_FF |
| 6720 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.23 mg | 7% | USDA_SR |
| 6721 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.23 mg | 7% | USDA_SR |
| 6722 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.23 mg | 7% | USDA_SR |
| 6723 | Veal, sirloin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.23 mg | 7% | USDA_SR |
| 6724 | Pie, blueberry, prepared from recipe | Baked Products | 1.23 mg | 7% | USDA_SR |
| 6725 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 1.23 mg | 7% | USDA_SR |
| 6726 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 1.23 mg | 7% | USDA_SR |
| 6727 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.23 mg | 7% | USDA_SR |
| 6728 | Candies, MARS SNACKFOOD US, M&M's MINIs Milk Chocolate Candies | Sweets | 1.23 mg | 7% | USDA_SR |
| 6729 | Baking chocolate, MARS SNACKFOOD US, M&M's Milk Chocolate Mini Baking Bits | Sweets | 1.23 mg | 7% | USDA_SR |
| 6730 | Semolina, unenriched | Cereal Grains and Pasta | 1.23 mg | 7% | USDA_SR |
| 6731 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 1.23 mg | 7% | USDA_SR |
| 6732 | Pork, fresh, variety meats and by-products, stomach, cooked, simmered | Pork Products | 1.23 mg | 7% | USDA_SR |
| 6733 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.23 mg | 7% | CNF |
| 6734 | Stir fry with beef and broccoli | Mixed Dishes | 1.23 mg | 7% | CNF |
| 6735 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 1.23 mg | 7% | CNF |
| 6736 | Pork, ground, lean, pan-fried | Pork Products | 1.23 mg | 7% | CNF |
| 6737 | Pork, variety meats and by-products, stomach, cooked, simmered | Pork Products | 1.23 mg | 7% | CNF |
| 6738 | Candies, M&M's, mini milk chocolate | Sweets | 1.23 mg | 7% | CNF |
| 6739 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 1.23 mg | 7% | CNF |
| 6740 | Grains, semolina | Cereals, Grains and Pasta | 1.23 mg | 7% | CNF |
| 6741 | Tortilla, ready-to-bake / fry, corn | Baked Products | 1.23 mg | 7% | CNF |
| 6742 | Pie, blueberry, homemade, 2 crust | Baked Products | 1.23 mg | 7% | CNF |
| 6743 | Veal, sirloin, lean, braised | Lamb, Veal and Game | 1.23 mg | 7% | CNF |
| 6744 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 1.23 mg | 7% | CNF |
| 6745 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 1.23 mg | 7% | CNF |
| 6746 | Fish, herring, Atlantic, pickled | Finfish and Shellfish Products | 1.22 mg | 7% | USDA_SR |
| 6747 | Pie, fried pies, lemon | Baked Products | 1.22 mg | 7% | USDA_SR |
| 6748 | Frankfurter, meat, heated | Sausages and Luncheon Meats | 1.22 mg | 7% | USDA_SR |
| 6749 | Frankfurter, beef, heated | Sausages and Luncheon Meats | 1.22 mg | 7% | USDA_SR |
| 6750 | Soup, clam chowder, new england, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 1.22 mg | 7% | USDA_SR |
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