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 8001–8050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8001 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.93 mg | 5% | USDA_SR |
| 8002 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 0.93 mg | 5% | USDA_SR |
| 8003 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked | Pork Products | 0.93 mg | 5% | USDA_SR |
| 8004 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 0.93 mg | 5% | CNF |
| 8005 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 0.93 mg | 5% | CNF |
| 8006 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 0.93 mg | 5% | CNF |
| 8007 | Chicken patty, frozen, uncooked | Poultry Products | 0.93 mg | 5% | CNF |
| 8008 | Candies, soft fruit and nut squares | Sweets | 0.93 mg | 5% | CNF |
| 8009 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.93 mg | 5% | CNF |
| 8010 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.93 mg | 5% | CNF |
| 8011 | Dessert, frozen, ice cream, chocolate | Sweets | 0.93 mg | 5% | CNF |
| 8012 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 0.93 mg | 5% | CNF |
| 8013 | Pie, pecan, commercial | Baked Products | 0.93 mg | 5% | CNF |
| 8014 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 0.93 mg | 5% | CNF |
| 8015 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 8016 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 8017 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 8018 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 8019 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% | CNF |
| 8020 | Pork, loin, rib steak (rib end), boneless, lean and fat, roasted | Pork Products | 0.93 mg | 5% | CNF |
| 8021 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, pan-fried | Pork Products | 0.93 mg | 5% | CNF |
| 8022 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | Pork Products | 0.93 mg | 5% | CNF |
| 8023 | Prune, dried, uncooked | Fruits and fruit juices | 0.93 mg | 5% | CNF |
| 8024 | Chicken, ground, lean, cooked | Poultry Products | 0.93 mg | 5% | CNF |
| 8025 | Poultry food products, turkey and gravy, frozen | Poultry Products | 0.93 mg | 5% | CNF |
| 8026 | Chicken, broiler, light meat, stewed | Poultry Products | 0.93 mg | 5% | CNF |
| 8027 | Pork, loin, tenderloin, boneless, raw | Pork Products | 0.93 mg | 5% | USDA_FF |
| 8028 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.93 mg | 5% | USDA_FF |
| 8029 | Veal, sirloin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.92 mg | 5% | USDA_SR |
| 8030 | Pork sausage, link/patty, fully cooked, unheated | Sausages and Luncheon Meats | 0.92 mg | 5% | USDA_SR |
| 8031 | Chicken, stewing, light meat, meat only, raw | Poultry Products | 0.92 mg | 5% | USDA_SR |
| 8032 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 0.92 mg | 5% | USDA_SR |
| 8033 | Babyfood, meat, turkey sticks, junior | Baby Foods | 0.92 mg | 5% | USDA_SR |
| 8034 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 0.92 mg | 5% | USDA_SR |
| 8035 | Fish, tuna, yellowfin, fresh, cooked, dry heat | Finfish and Shellfish Products | 0.92 mg | 5% | USDA_SR |
| 8036 | Chicken, broilers or fryers, breast, meat and skin, cooked, stewed | Poultry Products | 0.92 mg | 5% | USDA_SR |
| 8037 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 0.92 mg | 5% | USDA_SR |
| 8038 | POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed | Fast Foods | 0.92 mg | 5% | USDA_SR |
| 8039 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, broiled | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8040 | Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8041 | Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8042 | Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8043 | Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8044 | Pork, cured, ham, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8045 | Pork, fresh, backribs, separable lean and fat, cooked, roasted | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8046 | Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8047 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8048 | Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8049 | Candies, YORK Peppermint Pattie | Sweets | 0.92 mg | 5% | USDA_SR |
| 8050 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.92 mg | 5% | USDA_SR |
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