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 8051–8100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8051 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.92 mg | 5% | USDA_SR |
| 8052 | Pork, cured, ham, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.92 mg | 5% | CNF |
| 8053 | Candies, peppermint, chocolate coated, mint taste | Sweets | 0.92 mg | 5% | CNF |
| 8054 | Veal, sirloin, lean and fat, roasted | Lamb, Veal and Game | 0.92 mg | 5% | CNF |
| 8055 | Fish, tuna, yellowfin, baked or broiled | Finfish and Shellfish Products | 0.92 mg | 5% | CNF |
| 8056 | Pork, loin, rib steak (rib end), boneless, lean and fat, braised | Pork Products | 0.92 mg | 5% | CNF |
| 8057 | Pork, shoulder, picnic (arm), lean and fat, braised | Pork Products | 0.92 mg | 5% | CNF |
| 8058 | Pork, leg, shank portion, lean, roasted | Pork Products | 0.92 mg | 5% | CNF |
| 8059 | Chicken, broiler, breast, meat and skin, stewed | Poultry Products | 0.92 mg | 5% | CNF |
| 8060 | Chicken, stewing, light meat only, raw | Poultry Products | 0.92 mg | 5% | CNF |
| 8061 | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.91 mg | 5% | USDA_SR |
| 8062 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.91 mg | 5% | USDA_SR |
| 8063 | Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 9, raw | Beef Products | 0.91 mg | 5% | USDA_SR |
| 8064 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% | USDA_SR |
| 8065 | Veal, sirloin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.91 mg | 5% | USDA_SR |
| 8066 | Veal, leg (top round), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.91 mg | 5% | USDA_SR |
| 8067 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.91 mg | 5% | USDA_SR |
| 8068 | Pasta with tomato sauce, no meat, canned | Meals, Entrees, and Side Dishes | 0.91 mg | 5% | USDA_SR |
| 8069 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.91 mg | 5% | USDA_SR |
| 8070 | POPEYES, Mild Chicken Strips, analyzed 2006 | Fast Foods | 0.91 mg | 5% | USDA_SR |
| 8071 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 0.91 mg | 5% | USDA_SR |
| 8072 | Fish, salmon, chinook, cooked, dry heat | Finfish and Shellfish Products | 0.91 mg | 5% | USDA_SR |
| 8073 | Ham and cheese loaf or roll | Sausages and Luncheon Meats | 0.91 mg | 5% | USDA_SR |
| 8074 | Chicken, feet, boiled | Poultry Products | 0.91 mg | 5% | USDA_SR |
| 8075 | Chicken, cornish game hens, meat and skin, cooked, roasted | Poultry Products | 0.91 mg | 5% | USDA_SR |
| 8076 | Fast Foods, Fried Chicken, Thigh, meat only, skin and breading removed | Fast Foods | 0.91 mg | 5% | USDA_SR |
| 8077 | KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat and skin with breading | Fast Foods | 0.91 mg | 5% | USDA_SR |
| 8078 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.91 mg | 5% | USDA_SR |
| 8079 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.91 mg | 5% | USDA_SR |
| 8080 | Frankfurter, meat and poultry, low fat | Sausages and Luncheon Meats | 0.91 mg | 5% | USDA_SR |
| 8081 | Restaurant, family style, french fries | Restaurant Foods | 0.91 mg | 5% | USDA_SR |
| 8082 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.91 mg | 5% | USDA_SR |
| 8083 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% | USDA_SR |
| 8084 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, roasted | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8085 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8086 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.91 mg | 5% | USDA_SR |
| 8087 | Rye flour, light | Cereal Grains and Pasta | 0.91 mg | 5% | USDA_SR |
| 8088 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% | USDA_SR |
| 8089 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8090 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8091 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8092 | Pork, fresh, loin, whole, separable lean only, cooked, broiled | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8093 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% | USDA_SR |
| 8094 | Candies, SYMPHONY Milk Chocolate Bar | Sweets | 0.91 mg | 5% | USDA_SR |
| 8095 | Pork, fresh, spareribs, separable lean and fat, raw | Pork Products | 0.91 mg | 5% | USDA_SR |
| 8096 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.91 mg | 5% | USDA_SR |
| 8097 | Deli-meat, composite | Sausages and Luncheon meats | 0.91 mg | 5% | CNF |
| 8098 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.91 mg | 5% | CNF |
| 8099 | Chicken nuggets, dark and white meat, pre-cooked, frozen, not heated | Poultry Products | 0.91 mg | 5% | CNF |
| 8100 | Fast foods, entree, chicken, breaded and fried, thigh, meat only, skin and breading removed | Fast Foods | 0.91 mg | 5% | CNF |
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