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 8101–8150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8101 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.91 mg | 5% | CNF |
| 8102 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 8103 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 8104 | Spaghetti, without meat, canned | Mixed Dishes | 0.91 mg | 5% | CNF |
| 8105 | Dessert, frozen, FUDGESICLE bar, low fat | Sweets | 0.91 mg | 5% | CNF |
| 8106 | Sausage, Kielbasa (kolbassa), turkey | Sausages and Luncheon meats | 0.91 mg | 5% | CNF |
| 8107 | Chicken, feet, boiled | Poultry Products | 0.91 mg | 5% | CNF |
| 8108 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.91 mg | 5% | CNF |
| 8109 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.91 mg | 5% | CNF |
| 8110 | Fast foods, entree, chicken, breaded and fried, light meat (breast or wing) | Fast Foods | 0.91 mg | 5% | CNF |
| 8111 | Candies, bars, Symphony | Sweets | 0.91 mg | 5% | CNF |
| 8112 | Veal, sirloin, lean, roasted | Lamb, Veal and Game | 0.91 mg | 5% | CNF |
| 8113 | Veal, leg (round), lean and fat, roasted | Lamb, Veal and Game | 0.91 mg | 5% | CNF |
| 8114 | Fish, salmon, chinook (spring), baked or broiled | Finfish and Shellfish Products | 0.91 mg | 5% | CNF |
| 8115 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.91 mg | 5% | CNF |
| 8116 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 8117 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% | CNF |
| 8118 | Pork, loin, centre cut (centre chop), bone-in, lean, braised | Pork Products | 0.91 mg | 5% | CNF |
| 8119 | Pork, loin, whole, lean, broiled | Pork Products | 0.91 mg | 5% | CNF |
| 8120 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.91 mg | 5% | CNF |
| 8121 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.91 mg | 5% | CNF |
| 8122 | Chicken, cornish game hens, meat and skin, roasted | Poultry Products | 0.91 mg | 5% | CNF |
| 8123 | Veal, shoulder, whole (arm and blade), separable lean only, raw | Lamb, Veal, and Game Products | 0.90 mg | 5% | USDA_SR |
| 8124 | Fish, sturgeon, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 5% | USDA_SR |
| 8125 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 0.90 mg | 5% | USDA_SR |
| 8126 | Turkey, back, from whole bird, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% | USDA_SR |
| 8127 | Turkey, dark meat from whole, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% | USDA_SR |
| 8128 | Chicken, skin (drumsticks and thighs), cooked, roasted | Poultry Products | 0.90 mg | 5% | USDA_SR |
| 8129 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 0.90 mg | 5% | USDA_SR |
| 8130 | Veal, leg (top round), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.90 mg | 5% | USDA_SR |
| 8131 | Vitasoy USA, Organic Nasoya Silken Tofu | Legumes and Legume Products | 0.90 mg | 5% | USDA_SR |
| 8132 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.90 mg | 5% | USDA_SR |
| 8133 | Babyfood, dinner, spaghetti and tomato and meat, toddler | Baby Foods | 0.90 mg | 5% | USDA_SR |
| 8134 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% | USDA_SR |
| 8135 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.90 mg | 5% | USDA_SR |
| 8136 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 0.90 mg | 5% | USDA_SR |
| 8137 | Soup, pea, split with ham, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.90 mg | 5% | USDA_SR |
| 8138 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.90 mg | 5% | USDA_SR |
| 8139 | Pie, pumpkin, commercially prepared | Baked Products | 0.90 mg | 5% | USDA_SR |
| 8140 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.90 mg | 5% | USDA_SR |
| 8141 | Fish, burbot, raw | Finfish and Shellfish Products | 0.90 mg | 5% | USDA_SR |
| 8142 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.90 mg | 5% | USDA_SR |
| 8143 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 8144 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 0.90 mg | 5% | USDA_SR |
| 8145 | Turkey, drumstick, from whole bird, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% | USDA_SR |
| 8146 | Chicken, broilers or fryers, meat and skin, raw | Poultry Products | 0.90 mg | 5% | USDA_SR |
| 8147 | Turkey, thigh, from whole bird, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% | USDA_SR |
| 8148 | Salad dressing, thousand island dressing, reduced fat | Fats and Oils | 0.90 mg | 5% | USDA_SR |
| 8149 | DIGIORNO Pizza, pepperoni topping, thin crispy crust, frozen, baked | Fast Foods | 0.90 mg | 5% | USDA_SR |
| 8150 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 0.90 mg | 5% | USDA_SR |
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