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 7801–7850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7801 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat only, cooked | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7802 | Chicken, broiler, rotisserie, BBQ, thigh, meat only | Poultry Products | 0.97 mg | 5% | USDA_SR |
| 7803 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat and skin with breading | Fast Foods | 0.97 mg | 5% | USDA_SR |
| 7804 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.97 mg | 5% | USDA_SR |
| 7805 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.97 mg | 5% | USDA_SR |
| 7806 | Candies, peanut bar | Sweets | 0.97 mg | 5% | USDA_SR |
| 7807 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% | USDA_SR |
| 7808 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.97 mg | 5% | USDA_SR |
| 7809 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7810 | Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7811 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.97 mg | 5% | USDA_SR |
| 7812 | Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7813 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7814 | Pork, fresh, loin, tenderloin, separable lean and fat, raw | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7815 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7816 | Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted | Pork Products | 0.97 mg | 5% | USDA_SR |
| 7817 | Restaurant, Italian, spaghetti with meat sauce | Restaurant Foods | 0.97 mg | 5% | USDA_SR |
| 7818 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.97 mg | 5% | CNF |
| 7819 | Snacks, plantain chips | Snacks | 0.97 mg | 5% | CNF |
| 7820 | Chicken, broiler, wing, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% | CNF |
| 7821 | Chicken, broiler, thigh, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% | CNF |
| 7822 | Chicken, broiler, back, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% | CNF |
| 7823 | Chicken, broiler, wing, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% | CNF |
| 7824 | Chicken, broiler, thigh, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% | CNF |
| 7825 | Chicken, broiler, back, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% | CNF |
| 7826 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 0.97 mg | 5% | CNF |
| 7827 | Soup, beef and mushroom, low sodium, chunky style | Soups, Sauces and Gravies | 0.97 mg | 5% | CNF |
| 7828 | Candies, bars, peanut | Sweets | 0.97 mg | 5% | CNF |
| 7829 | Veal, rib, lean and fat, roasted | Lamb, Veal and Game | 0.97 mg | 5% | CNF |
| 7830 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.97 mg | 5% | CNF |
| 7831 | Fish, tuna, white, canned with water, drained, unsalted | Finfish and Shellfish Products | 0.97 mg | 5% | CNF |
| 7832 | Fish, tuna, white, canned with water, drained, salted | Finfish and Shellfish Products | 0.97 mg | 5% | CNF |
| 7833 | Fish, shad, American, raw | Finfish and Shellfish Products | 0.97 mg | 5% | CNF |
| 7834 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.97 mg | 5% | CNF |
| 7835 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% | CNF |
| 7836 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.97 mg | 5% | CNF |
| 7837 | Pork, shoulder, picnic (arm), lean, braised | Pork Products | 0.97 mg | 5% | CNF |
| 7838 | Pork, leg, butt portion, lean, roasted | Pork Products | 0.97 mg | 5% | CNF |
| 7839 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.97 mg | 5% | CNF |
| 7840 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 0.97 mg | 5% | CNF |
| 7841 | Turkey, all classes, ground, raw | Poultry Products | 0.97 mg | 5% | CNF |
| 7842 | Lamb, New Zealand, imported, flap, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 0.96 mg | 5% | USDA_SR |
| 7843 | Veal, rib, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.96 mg | 5% | USDA_SR |
| 7844 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 0.96 mg | 5% | USDA_SR |
| 7845 | Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed | Fast Foods | 0.96 mg | 5% | USDA_SR |
| 7846 | KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat only, skin and breading removed | Fast Foods | 0.96 mg | 5% | USDA_SR |
| 7847 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 7848 | Bulgur, cooked | Cereal Grains and Pasta | 0.96 mg | 5% | USDA_SR |
| 7849 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 7850 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.96 mg | 5% | USDA_SR |
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