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 8151–8200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8151 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.90 mg | 5% | USDA_SR |
| 8152 | Chicory greens, raw | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8153 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 8154 | APPLEBEE'S, chicken tenders platter | Restaurant Foods | 0.90 mg | 5% | USDA_SR |
| 8155 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8156 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8157 | Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | Restaurant Foods | 0.90 mg | 5% | USDA_SR |
| 8158 | APPLEBEE'S, chicken tenders, from kids' menu | Restaurant Foods | 0.90 mg | 5% | USDA_SR |
| 8159 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.90 mg | 5% | USDA_SR |
| 8160 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8161 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8162 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8163 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8164 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.90 mg | 5% | USDA_SR |
| 8165 | Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 0.90 mg | 5% | USDA_SR |
| 8166 | Pork, fresh, loin, country-style ribs, separable lean only, raw | Pork Products | 0.90 mg | 5% | USDA_SR |
| 8167 | Pork, cured, ham, boneless, extra lean and regular, unheated | Pork Products | 0.90 mg | 5% | USDA_SR |
| 8168 | Dates, medjool | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 8169 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% | USDA_SR |
| 8170 | HORMEL Canadian Style Bacon | Pork Products | 0.90 mg | 5% | USDA_SR |
| 8171 | Pork, cured, ham, extra lean and regular, canned, unheated | Pork Products | 0.90 mg | 5% | USDA_SR |
| 8172 | Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted | Pork Products | 0.90 mg | 5% | USDA_SR |
| 8173 | Candies, NESTLE, CHUNKY Bar | Sweets | 0.90 mg | 5% | USDA_SR |
| 8174 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.90 mg | 5% | CNF |
| 8175 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.90 mg | 5% | CNF |
| 8176 | Sausage, Merguez, lamb, raw | Sausages and Luncheon meats | 0.90 mg | 5% | CNF |
| 8177 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 8178 | Deli-meat, salami (Genoa), dry cured | Sausages and Luncheon meats | 0.90 mg | 5% | CNF |
| 8179 | Salad, caesar with chicken, homemade | Mixed Dishes | 0.90 mg | 5% | CNF |
| 8180 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 8181 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 8182 | Fish, burbot (loche), raw | Finfish and Shellfish Products | 0.90 mg | 5% | CNF |
| 8183 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 8184 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% | CNF |
| 8185 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 8186 | Date, medjool | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 8187 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.90 mg | 5% | CNF |
| 8188 | Macaroni and cheese, canned entree | Mixed Dishes | 0.90 mg | 5% | CNF |
| 8189 | Candies, bars, Chunky | Sweets | 0.90 mg | 5% | CNF |
| 8190 | Pie, turkey, commercial | Baked Products | 0.90 mg | 5% | CNF |
| 8191 | Veal, leg (round), lean, roasted | Lamb, Veal and Game | 0.90 mg | 5% | CNF |
| 8192 | Fish, eulachon, raw | Finfish and Shellfish Products | 0.90 mg | 5% | CNF |
| 8193 | Fish, sturgeon, mixed species, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 5% | CNF |
| 8194 | Fish, smelt, rainbow (american, capelin), raw | Finfish and Shellfish Products | 0.90 mg | 5% | CNF |
| 8195 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.90 mg | 5% | CNF |
| 8196 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.90 mg | 5% | CNF |
| 8197 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.90 mg | 5% | CNF |
| 8198 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 8199 | Kale, boiled, drained | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
| 8200 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.90 mg | 5% | CNF |
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