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 7851–7900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7851 | Syrups, malt | Sweets | 0.96 mg | 5% | USDA_SR |
| 7852 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 0.96 mg | 5% | USDA_SR |
| 7853 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, broiled | Pork Products | 0.96 mg | 5% | USDA_SR |
| 7854 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 7855 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 0.96 mg | 5% | USDA_SR |
| 7856 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% | USDA_SR |
| 7857 | Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only | Pork Products | 0.96 mg | 5% | USDA_SR |
| 7858 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.96 mg | 5% | USDA_SR |
| 7859 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.96 mg | 5% | USDA_SR |
| 7860 | Wiener (frankfurter), Bavarian | Sausages and Luncheon meats | 0.96 mg | 5% | CNF |
| 7861 | Fast foods, entree, chicken, breaded and fried, wing, meat only, skin and breading removed | Fast Foods | 0.96 mg | 5% | CNF |
| 7862 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 0.96 mg | 5% | CNF |
| 7863 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.96 mg | 5% | CNF |
| 7864 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 7865 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 0.96 mg | 5% | CNF |
| 7866 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.96 mg | 5% | CNF |
| 7867 | Sweets, syrups, malt | Sweets | 0.96 mg | 5% | CNF |
| 7868 | Veal, rib, lean, roasted | Lamb, Veal and Game | 0.96 mg | 5% | CNF |
| 7869 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 7870 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 7871 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.96 mg | 5% | CNF |
| 7872 | Pork, loin, sirloin chop, bone-in, lean, roasted | Pork Products | 0.96 mg | 5% | CNF |
| 7873 | Pork, loin, rib chop (rib end), bone-in, lean and fat, roasted | Pork Products | 0.96 mg | 5% | CNF |
| 7874 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_FF |
| 7875 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_FF |
| 7876 | Bread, stuffing, dry mix, prepared | Baked Products | 0.95 mg | 5% | USDA_SR |
| 7877 | Rice and vermicelli mix, chicken flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.95 mg | 5% | USDA_SR |
| 7878 | Pork sausage, link/patty, fully cooked, microwaved | Sausages and Luncheon Meats | 0.95 mg | 5% | USDA_SR |
| 7879 | Chicken, nuggets, dark and white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 0.95 mg | 5% | USDA_SR |
| 7880 | Beef, Australian, imported, grass-fed, external fat, raw | Beef Products | 0.95 mg | 5% | USDA_SR |
| 7881 | Ham, chopped, canned | Sausages and Luncheon Meats | 0.95 mg | 5% | USDA_SR |
| 7882 | Chicken patty, frozen, cooked | Poultry Products | 0.95 mg | 5% | USDA_SR |
| 7883 | Babyfood, juice, apple and prune | Baby Foods | 0.95 mg | 5% | USDA_SR |
| 7884 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.95 mg | 5% | USDA_SR |
| 7885 | Chicken, broiler, rotisserie, BBQ, thigh, meat and skin | Poultry Products | 0.95 mg | 5% | USDA_SR |
| 7886 | Babyfood, vegetables, peas, strained | Baby Foods | 0.95 mg | 5% | USDA_SR |
| 7887 | DIGIORNO Pizza, pepperoni topping, rising crust, frozen, baked | Fast Foods | 0.95 mg | 5% | USDA_SR |
| 7888 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_SR |
| 7889 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_SR |
| 7890 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% | USDA_SR |
| 7891 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.95 mg | 5% | USDA_SR |
| 7892 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.95 mg | 5% | USDA_SR |
| 7893 | Seeds, lotus seeds, raw | Nut and Seed Products | 0.95 mg | 5% | USDA_SR |
| 7894 | Pork, cured, bacon, pre-sliced, cooked, pan-fried | Pork Products | 0.95 mg | 5% | USDA_SR |
| 7895 | Pork, cured, shoulder, arm picnic, separable lean and fat, roasted | Pork Products | 0.95 mg | 5% | USDA_SR |
| 7896 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% | USDA_SR |
| 7897 | Restaurant, Latino, chicken and rice, entree, prepared | Restaurant Foods | 0.95 mg | 5% | USDA_SR |
| 7898 | Chilchen (Red Berry Beverage) (Navajo) | American Indian/Alaska Native Foods | 0.95 mg | 5% | USDA_SR |
| 7899 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 0.95 mg | 5% | USDA_SR |
| 7900 | Babyfood, snack, biscuit, rice | Babyfoods | 0.95 mg | 5% | CNF |
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