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 7451–7500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7451 | Frankfurter, meat and poultry, unheated | Sausages and Luncheon Meats | 1.04 mg | 6% | USDA_SR |
| 7452 | Pie, banana cream, prepared from recipe | Baked Products | 1.04 mg | 6% | USDA_SR |
| 7453 | Lamb, New Zealand, imported, ground lamb, raw | Lamb, Veal, and Game Products | 1.04 mg | 6% | USDA_SR |
| 7454 | Chicken, stewing, meat and skin, raw | Poultry Products | 1.04 mg | 6% | USDA_SR |
| 7455 | Turkey, thigh, from whole bird, meat only, raw | Poultry Products | 1.04 mg | 6% | USDA_SR |
| 7456 | Chicken, broilers or fryers, breast, meat only, cooked, roasted | Poultry Products | 1.04 mg | 6% | USDA_SR |
| 7457 | Turkey, whole, back, meat only, raw | Poultry Products | 1.04 mg | 6% | USDA_SR |
| 7458 | Turkey, whole, dark meat, meat only, raw | Poultry Products | 1.04 mg | 6% | USDA_SR |
| 7459 | Chicken, broilers or fryers, back, meat only, raw | Poultry Products | 1.04 mg | 6% | USDA_SR |
| 7460 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed | Fast Foods | 1.04 mg | 6% | USDA_SR |
| 7461 | Nuts, acorns, dried | Nut and Seed Products | 1.04 mg | 6% | USDA_SR |
| 7462 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 7463 | Fast Foods, Fried Chicken, Wing, meat and skin and breading | Fast Foods | 1.04 mg | 6% | USDA_SR |
| 7464 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 1.04 mg | 6% | USDA_SR |
| 7465 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 7466 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.04 mg | 6% | USDA_SR |
| 7467 | Snacks, pork skins, barbecue-flavor | Snacks | 1.04 mg | 6% | USDA_SR |
| 7468 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.04 mg | 6% | USDA_SR |
| 7469 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution, raw | Pork Products | 1.04 mg | 6% | USDA_SR |
| 7470 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 1.04 mg | 6% | USDA_SR |
| 7471 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted | Pork Products | 1.04 mg | 6% | USDA_SR |
| 7472 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 1.04 mg | 6% | USDA_SR |
| 7473 | Pâté, all flavours, reduced fat and sodium | Sausages and Luncheon meats | 1.04 mg | 6% | CNF |
| 7474 | Fast foods, entree, chicken, breaded and fried, wing, meat and skin with breading | Fast Foods | 1.04 mg | 6% | CNF |
| 7475 | Turkey, tom, leg, meat, roasted | Poultry Products | 1.04 mg | 6% | CNF |
| 7476 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.04 mg | 6% | CNF |
| 7477 | Snacks, pork skins, barbecue | Snacks | 1.04 mg | 6% | CNF |
| 7478 | Pie, banana cream, homemade | Baked Products | 1.04 mg | 6% | CNF |
| 7479 | Nuts, acorns, dried | Nuts and Seeds | 1.04 mg | 6% | CNF |
| 7480 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 1.04 mg | 6% | CNF |
| 7481 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 1.04 mg | 6% | CNF |
| 7482 | Chicken, broiler, breast, meat, roasted | Poultry Products | 1.04 mg | 6% | CNF |
| 7483 | Chicken, broiler, back, meat, raw | Poultry Products | 1.04 mg | 6% | CNF |
| 7484 | Chicken, stewing, meat and skin, raw | Poultry Products | 1.04 mg | 6% | CNF |
| 7485 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 1.03 mg | 6% | USDA_SR |
| 7486 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 1.03 mg | 6% | USDA_SR |
| 7487 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 1.03 mg | 6% | USDA_SR |
| 7488 | Chicken, roasting, meat only, raw | Poultry Products | 1.03 mg | 6% | USDA_SR |
| 7489 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% | USDA_SR |
| 7490 | Babyfood, meat, ham, strained | Baby Foods | 1.03 mg | 6% | USDA_SR |
| 7491 | Spaghetti, with meatballs in tomato sauce, canned | Meals, Entrees, and Side Dishes | 1.03 mg | 6% | USDA_SR |
| 7492 | Fish, salmon, Atlantic, wild, cooked, dry heat | Finfish and Shellfish Products | 1.03 mg | 6% | USDA_SR |
| 7493 | Bratwurst, pork, beef, link | Sausages and Luncheon Meats | 1.03 mg | 6% | USDA_SR |
| 7494 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% | USDA_SR |
| 7495 | Soup, chicken broth or bouillon, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% | USDA_SR |
| 7496 | Turkey, retail parts, breast, meat and skin, cooked, roasted | Poultry Products | 1.03 mg | 6% | USDA_SR |
| 7497 | Turkey, whole, meat only, cooked, roasted | Poultry Products | 1.03 mg | 6% | USDA_SR |
| 7498 | Chicken, broilers or fryers, dark meat, meat only, raw | Poultry Products | 1.03 mg | 6% | USDA_SR |
| 7499 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% | USDA_SR |
| 7500 | Fast Foods, Fried Chicken, Drumstick, meat only, skin and breading removed | Fast Foods | 1.03 mg | 6% | USDA_SR |
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