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 8201–8250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8201 | Pork, loin, rib half (country-style ribs), lean, raw | Pork Products | 0.90 mg | 5% | CNF |
| 8202 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated | Pork Products | 0.90 mg | 5% | CNF |
| 8203 | Ham, lean, canned | Sausages and Luncheon meats | 0.90 mg | 5% | CNF |
| 8204 | Pork, leg, butt portion, lean and fat, roasted | Pork Products | 0.90 mg | 5% | CNF |
| 8205 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 8206 | Apricot, frozen, sweetened | Fruits and fruit juices | 0.90 mg | 5% | CNF |
| 8207 | Deli-meat, chicken, cooked, sliced | Sausages and Luncheon meats | 0.90 mg | 5% | CNF |
| 8208 | Soup, split pea with ham, canned, condensed, water added | Soups, Sauces and Gravies | 0.90 mg | 5% | CNF |
| 8209 | Chicken, broiler, meat and skin, raw | Poultry Products | 0.90 mg | 5% | CNF |
| 8210 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 0.90 mg | 5% | CNF |
| 8211 | McDONALD'S, Chicken McNUGGETS | Fast Foods | 0.89 mg | 5% | USDA_SR |
| 8212 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% | USDA_SR |
| 8213 | Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter | Snacks | 0.89 mg | 5% | USDA_SR |
| 8214 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% | USDA_SR |
| 8215 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.89 mg | 5% | USDA_SR |
| 8216 | Chicken, roasting, light meat, meat only, raw | Poultry Products | 0.89 mg | 5% | USDA_SR |
| 8217 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 0.89 mg | 5% | USDA_SR |
| 8218 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.89 mg | 5% | USDA_SR |
| 8219 | Beef, Australian, imported, grass-fed, seam fat, raw | Beef Products | 0.89 mg | 5% | USDA_SR |
| 8220 | Soup, pea, split with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.89 mg | 5% | USDA_SR |
| 8221 | Soup, vegetable beef, canned, condensed | Soups, Sauces, and Gravies | 0.89 mg | 5% | USDA_SR |
| 8222 | Soup, tomato beef with noodle, canned, condensed | Soups, Sauces, and Gravies | 0.89 mg | 5% | USDA_SR |
| 8223 | Chicken, broilers or fryers, meat only, raw | Poultry Products | 0.89 mg | 5% | USDA_SR |
| 8224 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed | Fast Foods | 0.89 mg | 5% | USDA_SR |
| 8225 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8226 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8227 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8228 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, broiled | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8229 | Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8230 | Pork, Shoulder breast, boneless, separable lean and fat, raw | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8231 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8232 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8233 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8234 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8235 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% | USDA_SR |
| 8236 | Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8237 | Pork, cured, shoulder, blade roll, separable lean and fat, roasted | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8238 | CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce | Restaurant Foods | 0.89 mg | 5% | USDA_SR |
| 8239 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8240 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 0.89 mg | 5% | USDA_SR |
| 8241 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.89 mg | 5% | USDA_SR |
| 8242 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.89 mg | 5% | CNF |
| 8243 | Babyfood, dinner, veal with vegetables and barley | Babyfoods | 0.89 mg | 5% | CNF |
| 8244 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 8245 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 8246 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.89 mg | 5% | CNF |
| 8247 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 0.89 mg | 5% | CNF |
| 8248 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 8249 | Carrot, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 8250 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
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