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 6951–7000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6951 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 1.17 mg | 6% | USDA_SR |
| 6952 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 1.17 mg | 6% | USDA_SR |
| 6953 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% | USDA_SR |
| 6954 | Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.17 mg | 6% | USDA_SR |
| 6955 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 1.17 mg | 6% | USDA_SR |
| 6956 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 1.17 mg | 6% | CNF |
| 6957 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 1.17 mg | 6% | CNF |
| 6958 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 1.17 mg | 6% | CNF |
| 6959 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% | CNF |
| 6960 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 1.17 mg | 6% | CNF |
| 6961 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 1.17 mg | 6% | CNF |
| 6962 | Chicken, broiler, meat only, stewed | Poultry Products | 1.17 mg | 6% | CNF |
| 6963 | Veal, shoulder, arm, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 1.16 mg | 6% | USDA_SR |
| 6964 | Veal, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 1.16 mg | 6% | USDA_SR |
| 6965 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 1.16 mg | 6% | USDA_SR |
| 6966 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 1.16 mg | 6% | USDA_SR |
| 6967 | Fish, perch, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.16 mg | 6% | USDA_SR |
| 6968 | Fish, mackerel, Pacific and jack, mixed species, raw | Finfish and Shellfish Products | 1.16 mg | 6% | USDA_SR |
| 6969 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.16 mg | 6% | USDA_SR |
| 6970 | Bologna, chicken, turkey, pork | Sausages and Luncheon Meats | 1.16 mg | 6% | USDA_SR |
| 6971 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 1.16 mg | 6% | USDA_SR |
| 6972 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 1.16 mg | 6% | USDA_SR |
| 6973 | Chicken, broilers or fryers, wing, meat only, cooked, roasted | Poultry Products | 1.16 mg | 6% | USDA_SR |
| 6974 | Barbecue loaf, pork, beef | Sausages and Luncheon Meats | 1.16 mg | 6% | USDA_SR |
| 6975 | Chicken, broilers or fryers, meat and skin, cooked, stewed | Poultry Products | 1.16 mg | 6% | USDA_SR |
| 6976 | Restaurant, family style, shrimp, breaded and fried | Restaurant Foods | 1.16 mg | 6% | USDA_SR |
| 6977 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.16 mg | 6% | USDA_SR |
| 6978 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% | USDA_SR |
| 6979 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.16 mg | 6% | USDA_SR |
| 6980 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 1.16 mg | 6% | USDA_SR |
| 6981 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 1.16 mg | 6% | USDA_SR |
| 6982 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 1.16 mg | 6% | USDA_SR |
| 6983 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.16 mg | 6% | USDA_SR |
| 6984 | Restaurant, Chinese, general tso's chicken | Restaurant Foods | 1.16 mg | 6% | USDA_SR |
| 6985 | Snacks, tortilla chips, nacho cheese | Snacks | 1.16 mg | 6% | USDA_SR |
| 6986 | Meat stick, mixed meats, refrigerated | Sausages and Luncheon meats | 1.16 mg | 6% | CNF |
| 6987 | General Tao (Tso) chicken | Mixed Dishes | 1.16 mg | 6% | CNF |
| 6988 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 1.16 mg | 6% | CNF |
| 6989 | Candies, M&M's peanut chocolate candies | Sweets | 1.16 mg | 6% | CNF |
| 6990 | Snacks, tortilla chips, nacho | Snacks | 1.16 mg | 6% | CNF |
| 6991 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 1.16 mg | 6% | CNF |
| 6992 | Veal, shoulder, shank, lean, roasted | Lamb, Veal and Game | 1.16 mg | 6% | CNF |
| 6993 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 1.16 mg | 6% | CNF |
| 6994 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 1.16 mg | 6% | CNF |
| 6995 | Fish, perch, mixed species, baked or broiled | Finfish and Shellfish Products | 1.16 mg | 6% | CNF |
| 6996 | Fish, mackerel, pacific and jack, mixed species, raw | Finfish and Shellfish Products | 1.16 mg | 6% | CNF |
| 6997 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% | CNF |
| 6998 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 1.16 mg | 6% | CNF |
| 6999 | Chicken, broiler, wing, meat, roasted | Poultry Products | 1.16 mg | 6% | CNF |
| 7000 | Chicken, broiler, meat and skin, stewed | Poultry Products | 1.16 mg | 6% | CNF |
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