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 7351–7400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7351 | Chicken, broilers or fryers, breast, meat and skin, cooked, roasted | Poultry Products | 1.07 mg | 6% | USDA_SR |
| 7352 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% | USDA_SR |
| 7353 | DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust | Fast Foods | 1.07 mg | 6% | USDA_SR |
| 7354 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% | USDA_SR |
| 7355 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.07 mg | 6% | USDA_SR |
| 7356 | Pork, Shoulder petite tender, boneless, separable lean and fat, raw | Pork Products | 1.07 mg | 6% | USDA_SR |
| 7357 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 1.07 mg | 6% | USDA_SR |
| 7358 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked | Pork Products | 1.07 mg | 6% | USDA_SR |
| 7359 | Pork, cured, ham, extra lean and regular, canned, roasted | Pork Products | 1.07 mg | 6% | USDA_SR |
| 7360 | Pork, fresh, loin, whole, separable lean and fat, cooked, braised | Pork Products | 1.07 mg | 6% | USDA_SR |
| 7361 | Restaurant, Chinese, vegetable lo mein, without meat | Restaurant Foods | 1.07 mg | 6% | USDA_SR |
| 7362 | Meat stick, pepperoni, non-refrigerated | Sausages and Luncheon meats | 1.07 mg | 6% | CNF |
| 7363 | Meat stick, chicken/turkey, refrigerated | Sausages and Luncheon meats | 1.07 mg | 6% | CNF |
| 7364 | Chinese dish, lo mein, vegetable, without meat, restaurant prepared | Mixed Dishes | 1.07 mg | 6% | CNF |
| 7365 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% | CNF |
| 7366 | Turkey, hen, thigh, meat only, roasted | Poultry Products | 1.07 mg | 6% | CNF |
| 7367 | Chicken, broiler, drumstick, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 1.07 mg | 6% | CNF |
| 7368 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% | CNF |
| 7369 | Turkey, tom, drumstick, meat and skin, roasted | Poultry Products | 1.07 mg | 6% | CNF |
| 7370 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 1.07 mg | 6% | CNF |
| 7371 | Veal, brain, pan-fried | Lamb, Veal and Game | 1.07 mg | 6% | CNF |
| 7372 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% | CNF |
| 7373 | Pork, loin, sirloin chop, bone-in, lean, broiled | Pork Products | 1.07 mg | 6% | CNF |
| 7374 | Pork, loin, whole, lean and fat, braised | Pork Products | 1.07 mg | 6% | CNF |
| 7375 | Wiener (cheesefurter), cheddar smokie | Sausages and Luncheon meats | 1.07 mg | 6% | CNF |
| 7376 | Chicken, broiler, breast, meat and skin, roasted | Poultry Products | 1.07 mg | 6% | CNF |
| 7377 | Turkey, broiler, leg, meat only, roasted | Poultry Products | 1.07 mg | 6% | CNF |
| 7378 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% | USDA_SR |
| 7379 | Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.06 mg | 6% | USDA_SR |
| 7380 | Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered | Lamb, Veal, and Game Products | 1.06 mg | 6% | USDA_SR |
| 7381 | Fish, salmon, sockeye, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 1.06 mg | 6% | USDA_SR |
| 7382 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 1.06 mg | 6% | USDA_SR |
| 7383 | Fish, cusk, cooked, dry heat | Finfish and Shellfish Products | 1.06 mg | 6% | USDA_SR |
| 7384 | Chicken, broilers or fryers, light meat, meat only, cooked, roasted | Poultry Products | 1.06 mg | 6% | USDA_SR |
| 7385 | Soup, cream of chicken, canned, condensed | Soups, Sauces, and Gravies | 1.06 mg | 6% | USDA_SR |
| 7386 | POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed | Fast Foods | 1.06 mg | 6% | USDA_SR |
| 7387 | POPEYES, Fried Chicken, Mild, Drumstick, meat and skin with breading | Fast Foods | 1.06 mg | 6% | USDA_SR |
| 7388 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 1.06 mg | 6% | USDA_SR |
| 7389 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 1.06 mg | 6% | USDA_SR |
| 7390 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% | USDA_SR |
| 7391 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.06 mg | 6% | USDA_SR |
| 7392 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% | USDA_SR |
| 7393 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised | Pork Products | 1.06 mg | 6% | USDA_SR |
| 7394 | Candies, KRACKEL Chocolate Bar | Sweets | 1.06 mg | 6% | USDA_SR |
| 7395 | Tofu yogurt | Legumes and Legume Products | 1.06 mg | 6% | USDA_SR |
| 7396 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 1.06 mg | 6% | USDA_SR |
| 7397 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 1.06 mg | 6% | CNF |
| 7398 | Turkey, all classes, leg, meat only, roasted | Poultry Products | 1.06 mg | 6% | CNF |
| 7399 | Turkey, hen, leg, meat only, roasted | Poultry Products | 1.06 mg | 6% | CNF |
| 7400 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 1.06 mg | 6% | CNF |
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