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 6751–6800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6751 | Crustaceans, spiny lobster, mixed species, raw | Finfish and Shellfish Products | 1.22 mg | 7% | USDA_SR |
| 6752 | Veal, shoulder, blade chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.22 mg | 7% | USDA_SR |
| 6753 | Pie, fried pies, cherry | Baked Products | 1.22 mg | 7% | USDA_SR |
| 6754 | Pie, fried pies, fruit | Baked Products | 1.22 mg | 7% | USDA_SR |
| 6755 | Chicken, stewing, dark meat, meat only, raw | Poultry Products | 1.22 mg | 7% | USDA_SR |
| 6756 | Poultry, mechanically deboned, from mature hens, raw | Poultry Products | 1.22 mg | 7% | USDA_SR |
| 6757 | Chicken, broilers or fryers, back, meat and skin, cooked, stewed | Poultry Products | 1.22 mg | 7% | USDA_SR |
| 6758 | Onions, welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% | USDA_SR |
| 6759 | Candies, peanut brittle, prepared-from-recipe | Sweets | 1.22 mg | 7% | USDA_SR |
| 6760 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 1.22 mg | 7% | USDA_SR |
| 6761 | Pork, fresh, shoulder, whole, separable lean only, raw | Pork Products | 1.22 mg | 7% | USDA_SR |
| 6762 | Restaurant, Chinese, lemon chicken | Restaurant Foods | 1.22 mg | 7% | USDA_SR |
| 6763 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.22 mg | 7% | USDA_SR |
| 6764 | Lemon chicken, restaurant prepared | Mixed Dishes | 1.22 mg | 7% | CNF |
| 6765 | Dumpling, plain | Baked Products | 1.22 mg | 7% | CNF |
| 6766 | Tamale (Navajo) | Mixed Dishes | 1.22 mg | 7% | CNF |
| 6767 | Candies, peanut brittle, homemade | Sweets | 1.22 mg | 7% | CNF |
| 6768 | Pie, fried, lemon | Baked Products | 1.22 mg | 7% | CNF |
| 6769 | Pie, fried, cherry | Baked Products | 1.22 mg | 7% | CNF |
| 6770 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 1.22 mg | 7% | CNF |
| 6771 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 1.22 mg | 7% | CNF |
| 6772 | Crustaceans, spiny lobster (crawfish, rock lobster), mixed species, raw | Finfish and Shellfish Products | 1.22 mg | 7% | CNF |
| 6773 | Fish, herring, atlantic, pickled | Finfish and Shellfish Products | 1.22 mg | 7% | CNF |
| 6774 | Onion, Welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% | CNF |
| 6775 | Pork, shoulder, whole, lean, raw | Pork Products | 1.22 mg | 7% | CNF |
| 6776 | Chicken, broiler, back, meat and skin, stewed | Poultry Products | 1.22 mg | 7% | CNF |
| 6777 | Poultry, mechanically deboned, mature hens, raw | Poultry Products | 1.22 mg | 7% | CNF |
| 6778 | Chicken, stewing, dark meat only, raw | Poultry Products | 1.22 mg | 7% | CNF |
| 6779 | Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 1.21 mg | 7% | USDA_SR |
| 6780 | Chicken, broilers or fryers, dark meat, thigh, meat and skin, cooked, braised | Poultry Products | 1.21 mg | 7% | USDA_SR |
| 6781 | Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.21 mg | 7% | USDA_SR |
| 6782 | Lamb, New Zealand, imported, brains, cooked, soaked and fried | Lamb, Veal, and Game Products | 1.21 mg | 7% | USDA_SR |
| 6783 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 1.21 mg | 7% | USDA_SR |
| 6784 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.21 mg | 7% | USDA_SR |
| 6785 | Chicken, roasting, meat only, cooked, roasted | Poultry Products | 1.21 mg | 7% | USDA_SR |
| 6786 | Bologna, beef and pork | Sausages and Luncheon Meats | 1.21 mg | 7% | USDA_SR |
| 6787 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | Poultry Products | 1.21 mg | 7% | USDA_SR |
| 6788 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 1.21 mg | 7% | USDA_SR |
| 6789 | Chicken, broilers or fryers, meat only, cooked, roasted | Poultry Products | 1.21 mg | 7% | USDA_SR |
| 6790 | Nuts, acorn flour, full fat | Nut and Seed Products | 1.21 mg | 7% | USDA_SR |
| 6791 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 1.21 mg | 7% | USDA_SR |
| 6792 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.21 mg | 7% | USDA_SR |
| 6793 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.21 mg | 7% | USDA_SR |
| 6794 | Candies, REESE'S Peanut Butter Cups | Sweets | 1.21 mg | 7% | USDA_SR |
| 6795 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% | USDA_SR |
| 6796 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 1.21 mg | 7% | USDA_SR |
| 6797 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.21 mg | 7% | USDA_SR |
| 6798 | Chicken, broiler, thigh, meat and skin, braised | Poultry Products | 1.21 mg | 7% | CNF |
| 6799 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% | CNF |
| 6800 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.21 mg | 7% | CNF |
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