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 7751–7800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7751 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 7752 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 7753 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.98 mg | 5% | USDA_SR |
| 7754 | Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted | Pork Products | 0.98 mg | 5% | USDA_SR |
| 7755 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted | Pork Products | 0.98 mg | 5% | USDA_SR |
| 7756 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated | Pork Products | 0.98 mg | 5% | USDA_SR |
| 7757 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted | Pork Products | 0.98 mg | 5% | USDA_SR |
| 7758 | Pork, fresh, variety meats and by-products, feet, cooked, simmered | Pork Products | 0.98 mg | 5% | USDA_SR |
| 7759 | Pork, fresh, loin, tenderloin, separable lean only, raw | Pork Products | 0.98 mg | 5% | USDA_SR |
| 7760 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.98 mg | 5% | USDA_SR |
| 7761 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 0.98 mg | 5% | USDA_SR |
| 7762 | Sausage, breakfast links or rounds, pork, pre-cooked, reheated | Sausages and Luncheon meats | 0.98 mg | 5% | CNF |
| 7763 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.98 mg | 5% | CNF |
| 7764 | Turkey, broiler, thigh, meat and skin, roasted | Poultry Products | 0.98 mg | 5% | CNF |
| 7765 | Turkey, all classes, thigh, meat and skin, roasted | Poultry Products | 0.98 mg | 5% | CNF |
| 7766 | Chicken, broiler, skin, cooked, rotisserie, with seasoning | Poultry Products | 0.98 mg | 5% | CNF |
| 7767 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 7768 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 7769 | Vermicelli, made from soy, cooked | Legumes and Legume Products | 0.98 mg | 5% | CNF |
| 7770 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 7771 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.98 mg | 5% | CNF |
| 7772 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 7773 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 7774 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% | CNF |
| 7775 | Pork, loin, rib half (country-style ribs), lean, roasted | Pork Products | 0.98 mg | 5% | CNF |
| 7776 | Pork, feet, simmered | Pork Products | 0.98 mg | 5% | CNF |
| 7777 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 0.98 mg | 5% | CNF |
| 7778 | Wiener (frankfurter), turkey | Sausages and Luncheon meats | 0.98 mg | 5% | CNF |
| 7779 | Chicken, broiler, dark meat and skin, raw | Poultry Products | 0.98 mg | 5% | CNF |
| 7780 | Chicken, broiler, light meat and skin, stewed | Poultry Products | 0.98 mg | 5% | CNF |
| 7781 | Fish, tuna, white, canned in water, drained solids | Finfish and Shellfish Products | 0.97 mg | 5% | USDA_SR |
| 7782 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 0.97 mg | 5% | USDA_SR |
| 7783 | Turkey, retail parts, breast, meat only, cooked, roasted | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7784 | Veal, rib, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.97 mg | 5% | USDA_SR |
| 7785 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.97 mg | 5% | USDA_SR |
| 7786 | Fish, shad, american, raw | Finfish and Shellfish Products | 0.97 mg | 5% | USDA_SR |
| 7787 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.97 mg | 5% | USDA_SR |
| 7788 | Snacks, plantain chips, salted | Snacks | 0.97 mg | 5% | USDA_SR |
| 7789 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 0.97 mg | 5% | USDA_SR |
| 7790 | Lasagna with meat & sauce, low-fat, frozen entree | Meals, Entrees, and Side Dishes | 0.97 mg | 5% | USDA_SR |
| 7791 | Fish, tuna, white, canned in water, without salt, drained solids | Finfish and Shellfish Products | 0.97 mg | 5% | USDA_SR |
| 7792 | Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 4/5, raw | Beef Products | 0.97 mg | 5% | USDA_SR |
| 7793 | Soup, beef and mushroom, low sodium, chunk style | Soups, Sauces, and Gravies | 0.97 mg | 5% | USDA_SR |
| 7794 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7795 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat and skin, cooked | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7796 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7797 | Chicken, broiler, rotisserie, BBQ, wing, meat only | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7798 | Soup, chunky beef, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.97 mg | 5% | USDA_SR |
| 7799 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat and skin, cooked | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7800 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat only, cooked | Poultry Products | 0.97 mg | 5% | USDA_SR |
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