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 7901–7950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7901 | Ham, flaked, canned | Sausages and Luncheon meats | 0.95 mg | 5% | CNF |
| 7902 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.95 mg | 5% | CNF |
| 7903 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.95 mg | 5% | CNF |
| 7904 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 7905 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 7906 | Chicken patty, frozen, cooked | Poultry Products | 0.95 mg | 5% | CNF |
| 7907 | Cereal, hot, oats, Quick: Robin Hood, prepared, Robin Hood | Breakfast cereals | 0.95 mg | 5% | CNF |
| 7908 | Wiener (frankfurter), regular, mixed meats | Sausages and Luncheon meats | 0.95 mg | 5% | CNF |
| 7909 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.95 mg | 5% | CNF |
| 7910 | Pork, cured, bacon, cooked, pan-fried | Pork Products | 0.95 mg | 5% | CNF |
| 7911 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.95 mg | 5% | CNF |
| 7912 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 7913 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.95 mg | 5% | CNF |
| 7914 | Pork, cured, ham, shoulder, arm picnic, lean and fat, roasted | Pork Products | 0.95 mg | 5% | CNF |
| 7915 | Turkey, tom, dark meat and skin, roasted | Poultry Products | 0.95 mg | 5% | CNF |
| 7916 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 0.94 mg | 5% | USDA_FF |
| 7917 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.94 mg | 5% | USDA_SR |
| 7918 | Sausage, New england brand, pork, beef | Sausages and Luncheon Meats | 0.94 mg | 5% | USDA_SR |
| 7919 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.94 mg | 5% | USDA_SR |
| 7920 | Chicken, broilers or fryers, dark meat, drumstick, meat and skin, cooked, braised | Poultry Products | 0.94 mg | 5% | USDA_SR |
| 7921 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.94 mg | 5% | USDA_SR |
| 7922 | Bratwurst, pork, beef and turkey, lite, smoked | Sausages and Luncheon Meats | 0.94 mg | 5% | USDA_SR |
| 7923 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.94 mg | 5% | USDA_SR |
| 7924 | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, braised | Poultry Products | 0.94 mg | 5% | USDA_SR |
| 7925 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 0.94 mg | 5% | USDA_SR |
| 7926 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 0.94 mg | 5% | USDA_SR |
| 7927 | Chicken, broilers or fryers, back, meat and skin, raw | Poultry Products | 0.94 mg | 5% | USDA_SR |
| 7928 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.94 mg | 5% | USDA_SR |
| 7929 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 0.94 mg | 5% | USDA_SR |
| 7930 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 7931 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 7932 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 7933 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 7934 | Candies, YORK BITES | Sweets | 0.94 mg | 5% | USDA_SR |
| 7935 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% | USDA_SR |
| 7936 | Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated | Pork Products | 0.94 mg | 5% | USDA_SR |
| 7937 | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.94 mg | 5% | USDA_SR |
| 7938 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 0.94 mg | 5% | USDA_SR |
| 7939 | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | Pork Products | 0.94 mg | 5% | USDA_SR |
| 7940 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 0.94 mg | 5% | USDA_SR |
| 7941 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.94 mg | 5% | USDA_SR |
| 7942 | Restaurant, Chinese, orange chicken | Restaurant Foods | 0.94 mg | 5% | USDA_SR |
| 7943 | Chicken, broiler, drumstick, meat, braised | Poultry Products | 0.94 mg | 5% | CNF |
| 7944 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.94 mg | 5% | CNF |
| 7945 | Chinese dish, orange chicken, restaurant prepared | Mixed Dishes | 0.94 mg | 5% | CNF |
| 7946 | Deli-meat, salami (Hungarian), pork and beef, cooked | Sausages and Luncheon meats | 0.94 mg | 5% | CNF |
| 7947 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7948 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7949 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7950 | Candies, YORK BITES | Sweets | 0.94 mg | 5% | CNF |
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