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 7651–7700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7651 | Bologna, beef, low fat | Sausages and Luncheon Meats | 1.00 mg | 6% | USDA_SR |
| 7652 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 1.00 mg | 6% | USDA_SR |
| 7653 | Candies, KIT KAT Wafer Bar | Sweets | 1.00 mg | 6% | USDA_SR |
| 7654 | HORMEL ALWAYS TENDER, Pork Tenderloin, Teriyaki-Flavored | Pork Products | 1.00 mg | 6% | USDA_SR |
| 7655 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted | Pork Products | 1.00 mg | 6% | USDA_SR |
| 7656 | Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 1.00 mg | 6% | USDA_SR |
| 7657 | Pork, cured, ham, steak, boneless, extra lean, unheated | Pork Products | 1.00 mg | 6% | USDA_SR |
| 7658 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 1.00 mg | 6% | USDA_SR |
| 7659 | Fast foods, entree, chicken, breaded and fried, thigh, meat and skin with breading | Fast Foods | 1.00 mg | 6% | CNF |
| 7660 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 1.00 mg | 6% | CNF |
| 7661 | Turkey pot pie, frozen | Mixed Dishes | 1.00 mg | 6% | CNF |
| 7662 | Cranberry (lingonberry), wild, raw | Fruits and fruit juices | 1.00 mg | 6% | CNF |
| 7663 | Chicken breast tenders, breaded, cooked in microwave | Poultry Products | 1.00 mg | 6% | CNF |
| 7664 | Pork, ground, lean, raw | Pork Products | 1.00 mg | 6% | CNF |
| 7665 | Fish, lingcod, native, liver | Finfish and Shellfish Products | 1.00 mg | 6% | CNF |
| 7666 | Grayling, native, raw | Finfish and Shellfish Products | 1.00 mg | 6% | CNF |
| 7667 | Game meat, native, beluga, blubber, boiled | Lamb, Veal and Game | 1.00 mg | 6% | CNF |
| 7668 | Sausage, Bratwurst, beef and pork, smoked | Sausages and Luncheon meats | 1.00 mg | 6% | CNF |
| 7669 | Candies, bars, Kit Kat wafer bar | Sweets | 1.00 mg | 6% | CNF |
| 7670 | Pie, chicken, commercial | Baked Products | 1.00 mg | 6% | CNF |
| 7671 | Pie, beef, commercial | Baked Products | 1.00 mg | 6% | CNF |
| 7672 | Pie, lemon meringue, homemade | Baked Products | 1.00 mg | 6% | CNF |
| 7673 | Veal, grain-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 1.00 mg | 6% | CNF |
| 7674 | Veal, shoulder, blade, lean, roasted | Lamb, Veal and Game | 1.00 mg | 6% | CNF |
| 7675 | Veal, shoulder, blade, lean and fat, roasted | Lamb, Veal and Game | 1.00 mg | 6% | CNF |
| 7676 | Veal, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 1.00 mg | 6% | CNF |
| 7677 | Veal, composite cuts, fat, cooked | Lamb, Veal and Game | 1.00 mg | 6% | CNF |
| 7678 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 1.00 mg | 6% | CNF |
| 7679 | Tuna salad | Finfish and Shellfish Products | 1.00 mg | 6% | CNF |
| 7680 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 1.00 mg | 6% | CNF |
| 7681 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 1.00 mg | 6% | CNF |
| 7682 | Pork, shoulder, butt, blade (boneless), lean and fat, raw | Pork Products | 1.00 mg | 6% | CNF |
| 7683 | Pork, loin, centre cut (centre steak), boneless, lean, raw | Pork Products | 1.00 mg | 6% | CNF |
| 7684 | Pork, loin, rib half (country-style ribs), lean and fat, roasted | Pork Products | 1.00 mg | 6% | CNF |
| 7685 | Pork, loin, rib steak (rib end), boneless, lean, roasted | Pork Products | 1.00 mg | 6% | CNF |
| 7686 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), unheated | Pork Products | 1.00 mg | 6% | CNF |
| 7687 | Currant, red and white, raw | Fruits and fruit juices | 1.00 mg | 6% | CNF |
| 7688 | Groundcherry, raw | Fruits and fruit juices | 1.00 mg | 6% | CNF |
| 7689 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 1.00 mg | 6% | CNF |
| 7690 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 1.00 mg | 6% | CNF |
| 7691 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 1.00 mg | 6% | CNF |
| 7692 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 1.00 mg | 6% | CNF |
| 7693 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 1.00 mg | 6% | CNF |
| 7694 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 1.00 mg | 6% | CNF |
| 7695 | Soup, broth, beef, dehydrated | Soups, Sauces and Gravies | 1.00 mg | 6% | CNF |
| 7696 | Turkey, tom, dark meat only, roasted | Poultry Products | 1.00 mg | 6% | CNF |
| 7697 | Turkey, all classes, leg, meat and skin, roasted | Poultry Products | 1.00 mg | 6% | CNF |
| 7698 | Turkey, all classes, dark meat only, roasted | Poultry Products | 1.00 mg | 6% | CNF |
| 7699 | Veal, ground, cooked, broiled | Lamb, Veal, and Game Products | 0.99 mg | 6% | USDA_SR |
| 7700 | Veal, Australian, shank, fore, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.99 mg | 6% | USDA_SR |
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