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 7951–8000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7951 | Sausage, Bratwurst, pork, beef and turkey, smoked, reduced fat | Sausages and Luncheon meats | 0.94 mg | 5% | CNF |
| 7952 | Sausage, breakfast links or rounds, pork, pre-cooked | Sausages and Luncheon meats | 0.94 mg | 5% | CNF |
| 7953 | Turkey, tom, thigh, meat and skin, roasted | Poultry Products | 0.94 mg | 5% | CNF |
| 7954 | Breakfast, scrambled eggs & sausage with hashed brown potatoes, frozen | Mixed Dishes | 0.94 mg | 5% | CNF |
| 7955 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 0.94 mg | 5% | CNF |
| 7956 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.94 mg | 5% | CNF |
| 7957 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.94 mg | 5% | CNF |
| 7958 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.94 mg | 5% | CNF |
| 7959 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7960 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7961 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7962 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% | CNF |
| 7963 | Ham, extra lean, canned | Sausages and Luncheon meats | 0.94 mg | 5% | CNF |
| 7964 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 0.94 mg | 5% | CNF |
| 7965 | Pork, cured, ham, whole, lean | Pork Products | 0.94 mg | 5% | CNF |
| 7966 | Pork, loin, sirloin chop, bone-in, lean and fat, roasted | Pork Products | 0.94 mg | 5% | CNF |
| 7967 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.94 mg | 5% | CNF |
| 7968 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.94 mg | 5% | CNF |
| 7969 | Chicken, broiler, back, meat and skin, raw | Poultry Products | 0.94 mg | 5% | CNF |
| 7970 | Turkey, hen, dark meat and skin, roasted | Poultry Products | 0.94 mg | 5% | CNF |
| 7971 | Turkey, broiler, dark meat and skin, roasted | Poultry Products | 0.94 mg | 5% | CNF |
| 7972 | Turkey, all classes, dark meat and skin, roasted | Poultry Products | 0.94 mg | 5% | CNF |
| 7973 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 0.93 mg | 5% | USDA_SR |
| 7974 | Pie, pecan, commercially prepared | Baked Products | 0.93 mg | 5% | USDA_SR |
| 7975 | Kielbasa, fully cooked, pan-fried | Sausages and Luncheon Meats | 0.93 mg | 5% | USDA_SR |
| 7976 | Veal, Australian, separable fat, raw | Lamb, Veal, and Game Products | 0.93 mg | 5% | USDA_SR |
| 7977 | Chicken, broiler, rotisserie, BBQ, wing, meat and skin | Poultry Products | 0.93 mg | 5% | USDA_SR |
| 7978 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 0.93 mg | 5% | USDA_SR |
| 7979 | Chicken patty, frozen, uncooked | Poultry Products | 0.93 mg | 5% | USDA_SR |
| 7980 | Turkey and gravy, frozen | Poultry Products | 0.93 mg | 5% | USDA_SR |
| 7981 | Chicken, broilers or fryers, light meat, meat only, cooked, stewed | Poultry Products | 0.93 mg | 5% | USDA_SR |
| 7982 | Chicken, ground, crumbles, cooked, pan-browned | Poultry Products | 0.93 mg | 5% | USDA_SR |
| 7983 | WENDY'S, french fries | Fast Foods | 0.93 mg | 5% | USDA_SR |
| 7984 | Candies, soft fruit and nut squares | Sweets | 0.93 mg | 5% | USDA_SR |
| 7985 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 7986 | KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat and skin with breading | Fast Foods | 0.93 mg | 5% | USDA_SR |
| 7987 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 0.93 mg | 5% | USDA_SR |
| 7988 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 7989 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 7990 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 7991 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 7992 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_SR |
| 7993 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.93 mg | 5% | USDA_SR |
| 7994 | Frostings, chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.93 mg | 5% | USDA_SR |
| 7995 | Ice creams, chocolate | Sweets | 0.93 mg | 5% | USDA_SR |
| 7996 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 0.93 mg | 5% | USDA_SR |
| 7997 | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.93 mg | 5% | USDA_SR |
| 7998 | Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 0.93 mg | 5% | USDA_SR |
| 7999 | Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.93 mg | 5% | USDA_SR |
| 8000 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.93 mg | 5% | USDA_SR |
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