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 6851–6900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6851 | Candies, bars, 5th Avenue | Sweets | 1.20 mg | 7% | CNF |
| 6852 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.20 mg | 7% | CNF |
| 6853 | Veal, sirloin, lean and fat, braised | Lamb, Veal and Game | 1.20 mg | 7% | CNF |
| 6854 | Lamb, Canadian, rib, lean, raw | Lamb, Veal and Game | 1.20 mg | 7% | CNF |
| 6855 | Lupins, boiled, salted | Legumes and Legume Products | 1.20 mg | 7% | CNF |
| 6856 | Lupins, boiled | Legumes and Legume Products | 1.20 mg | 7% | CNF |
| 6857 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 1.20 mg | 7% | CNF |
| 6858 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6859 | Shallot, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6860 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6861 | Vine spinach, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6862 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6863 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6864 | Lambsquarters, raw | Vegetables and Vegetable Products | 1.20 mg | 7% | CNF |
| 6865 | Pork, leg, inside, boneless, lean, roasted | Pork Products | 1.20 mg | 7% | CNF |
| 6866 | Pork, loin, tenderloin, lean, raw | Pork Products | 1.20 mg | 7% | CNF |
| 6867 | Pork, back ribs, lean and fat, roasted | Pork Products | 1.20 mg | 7% | CNF |
| 6868 | Pork, shoulder, blade portion, bone-in, lean, raw | Pork Products | 1.20 mg | 7% | CNF |
| 6869 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 1.20 mg | 7% | CNF |
| 6870 | Fried chicken, mashed potatoes and vegetables | Mixed Dishes | 1.20 mg | 7% | CNF |
| 6871 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 1.20 mg | 7% | USDA_FF |
| 6872 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 1.19 mg | 7% | USDA_SR |
| 6873 | Beverages, Cocoa mix, powder | Beverages | 1.19 mg | 7% | USDA_SR |
| 6874 | Chicken, stewing, light meat, meat only, cooked, stewed | Poultry Products | 1.19 mg | 7% | USDA_SR |
| 6875 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 1.19 mg | 7% | USDA_SR |
| 6876 | Babyfood, meat, lamb, strained | Baby Foods | 1.19 mg | 7% | USDA_SR |
| 6877 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 1.19 mg | 7% | USDA_SR |
| 6878 | Sausage, Italian, sweet, links | Sausages and Luncheon Meats | 1.19 mg | 7% | USDA_SR |
| 6879 | Veal, shank, separable lean only, raw | Lamb, Veal, and Game Products | 1.19 mg | 7% | USDA_SR |
| 6880 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 1.19 mg | 7% | USDA_SR |
| 6881 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour | Poultry Products | 1.19 mg | 7% | USDA_SR |
| 6882 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 1.19 mg | 7% | USDA_SR |
| 6883 | Spinach souffle | Vegetables and Vegetable Products | 1.19 mg | 7% | USDA_SR |
| 6884 | TACO BELL, Original Taco with beef, cheese and lettuce | Fast Foods | 1.19 mg | 7% | USDA_SR |
| 6885 | Frostings, chocolate, creamy, dry mix | Sweets | 1.19 mg | 7% | USDA_SR |
| 6886 | Tofu, silken, extra firm | Legumes and Legume Products | 1.19 mg | 7% | CNF |
| 6887 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.19 mg | 7% | CNF |
| 6888 | Fast foods, mexican, taco with beef, cheese and lettuce, hard shell | Fast Foods | 1.19 mg | 7% | CNF |
| 6889 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 1.19 mg | 7% | CNF |
| 6890 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 1.19 mg | 7% | CNF |
| 6891 | Hot chocolate, mix, powder | Beverages | 1.19 mg | 7% | CNF |
| 6892 | Spinach souffle, homemade | Vegetables and Vegetable Products | 1.19 mg | 7% | CNF |
| 6893 | Chicken, stewing, light meat only, stewed | Poultry Products | 1.19 mg | 7% | CNF |
| 6894 | Chicken, broiler, breast, meat and skin, flour coated, fried | Poultry Products | 1.19 mg | 7% | CNF |
| 6895 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.18 mg | 7% | USDA_FF |
| 6896 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw | Lamb, Veal, and Game Products | 1.18 mg | 7% | USDA_SR |
| 6897 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 6898 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 6899 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
| 6900 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 1.18 mg | 7% | USDA_SR |
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