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 6801–6850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6801 | Candies, Reese's peanut butter cups | Sweets | 1.21 mg | 7% | CNF |
| 6802 | Nuts, acorn flour, full-fat | Nuts and Seeds | 1.21 mg | 7% | CNF |
| 6803 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 1.21 mg | 7% | CNF |
| 6804 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 1.21 mg | 7% | CNF |
| 6805 | Chicken, roasting, meat only, roasted | Poultry Products | 1.21 mg | 7% | CNF |
| 6806 | Chicken, broiler, light meat and skin, flour coated, fried | Poultry Products | 1.21 mg | 7% | CNF |
| 6807 | Chicken, broiler, meat only, roasted | Poultry Products | 1.21 mg | 7% | CNF |
| 6808 | Veal, sirloin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.20 mg | 7% | USDA_SR |
| 6809 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 1.20 mg | 7% | USDA_SR |
| 6810 | Bologna, pork, turkey and beef | Sausages and Luncheon Meats | 1.20 mg | 7% | USDA_SR |
| 6811 | Pork sausage, link/patty, cooked, pan-fried | Sausages and Luncheon Meats | 1.20 mg | 7% | USDA_SR |
| 6812 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 7% | USDA_SR |
| 6813 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 1.20 mg | 7% | USDA_SR |
| 6814 | Macaroni and cheese loaf, chicken, pork and beef | Sausages and Luncheon Meats | 1.20 mg | 7% | USDA_SR |
| 6815 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 7% | USDA_SR |
| 6816 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 1.20 mg | 7% | USDA_SR |
| 6817 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6818 | Shallots, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6819 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6820 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6821 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6822 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6823 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6824 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 1.20 mg | 7% | USDA_SR |
| 6825 | Candies, NESTLE, RAISINETS Chocolate Covered Raisins | Sweets | 1.20 mg | 7% | USDA_SR |
| 6826 | Lambsquarters, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6827 | Peaches, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.20 mg | 7% | USDA_SR |
| 6828 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 1.20 mg | 7% | USDA_SR |
| 6829 | Snacks, taro chips | Snacks | 1.20 mg | 7% | USDA_SR |
| 6830 | Candies, MARS SNACKFOOD US, MILKY WAY Caramels. dark chocolate covered | Sweets | 1.20 mg | 7% | USDA_SR |
| 6831 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6832 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | USDA_SR |
| 6833 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 1.20 mg | 7% | USDA_SR |
| 6834 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw | Pork Products | 1.20 mg | 7% | USDA_SR |
| 6835 | Candies, 5TH AVENUE Candy Bar | Sweets | 1.20 mg | 7% | USDA_SR |
| 6836 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.20 mg | 7% | USDA_SR |
| 6837 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 1.20 mg | 7% | USDA_SR |
| 6838 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.20 mg | 7% | USDA_SR |
| 6839 | Sugar pie, 1 crust, homemade | Baked Products | 1.20 mg | 7% | CNF |
| 6840 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6841 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6842 | Pork, composite cuts, leg, loin and shoulder, lean and fat, cooked | Pork Products | 1.20 mg | 7% | CNF |
| 6843 | sweets, syrups, maple, prepackaged | Sweets | 1.20 mg | 7% | CNF |
| 6844 | Game meat, native, polar bear, fat, boiled | Lamb, Veal and Game | 1.20 mg | 7% | CNF |
| 6845 | Game meat, native, polar bear, fat, raw | Lamb, Veal and Game | 1.20 mg | 7% | CNF |
| 6846 | Game meat, native, beluga, muktuk, boiled | Lamb, Veal and Game | 1.20 mg | 7% | CNF |
| 6847 | Deli-meat, macaroni and cheese loaf, chicken/pork/beef | Sausages and Luncheon meats | 1.20 mg | 7% | CNF |
| 6848 | Candies, bars, MILKY WAY Dark Bar | Sweets | 1.20 mg | 7% | CNF |
| 6849 | Lettuce, red leaf | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6850 | Snacks, taro chips | Snacks | 1.20 mg | 7% | CNF |
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