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 8251–8300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8251 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 8252 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.89 mg | 5% | CNF |
| 8253 | Pork, cured, ham, shoulder, cottage roll, lean and fat, roasted | Pork Products | 0.89 mg | 5% | CNF |
| 8254 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, roasted | Pork Products | 0.89 mg | 5% | CNF |
| 8255 | Chicken, roasting, light meat, raw | Poultry Products | 0.89 mg | 5% | CNF |
| 8256 | Chicken, broiler, meat only, raw | Poultry Products | 0.89 mg | 5% | CNF |
| 8257 | Figs, dried, stewed | Fruits and Fruit Juices | 0.88 mg | 5% | USDA_SR |
| 8258 | Veal, cubed for stew (leg and shoulder), separable lean only, raw | Lamb, Veal, and Game Products | 0.88 mg | 5% | USDA_SR |
| 8259 | Veal, rib, separable lean only, raw | Lamb, Veal, and Game Products | 0.88 mg | 5% | USDA_SR |
| 8260 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 0.88 mg | 5% | USDA_SR |
| 8261 | Chicken, broilers or fryers, wing, meat only, raw | Poultry Products | 0.88 mg | 5% | USDA_SR |
| 8262 | Sausage, Polish, beef with chicken, hot | Sausages and Luncheon Meats | 0.88 mg | 5% | USDA_SR |
| 8263 | Sausage, Vienna, canned, chicken, beef, pork | Sausages and Luncheon Meats | 0.88 mg | 5% | USDA_SR |
| 8264 | Soup, beef stroganoff, canned, chunky style, ready-to-serve | Soups, Sauces, and Gravies | 0.88 mg | 5% | USDA_SR |
| 8265 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 5% | USDA_SR |
| 8266 | Soup, beef noodle, canned, condensed | Soups, Sauces, and Gravies | 0.88 mg | 5% | USDA_SR |
| 8267 | Chicken, broilers or fryers, breast, meat only, cooked, stewed | Poultry Products | 0.88 mg | 5% | USDA_SR |
| 8268 | Whey, sweet, dried | Dairy and Egg Products | 0.88 mg | 5% | USDA_SR |
| 8269 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.88 mg | 5% | USDA_SR |
| 8270 | KFC, Fried Chicken, ORIGINAL RECIPE, Skin and Breading | Fast Foods | 0.88 mg | 5% | USDA_SR |
| 8271 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8272 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat and skin with breading | Fast Foods | 0.88 mg | 5% | USDA_SR |
| 8273 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8274 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8275 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8276 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8277 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8278 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8279 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8280 | Rice and vermicelli mix, beef flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.88 mg | 5% | USDA_SR |
| 8281 | Oat bran, cooked | Cereal Grains and Pasta | 0.88 mg | 5% | USDA_SR |
| 8282 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% | USDA_SR |
| 8283 | Pork, ground, 84% lean / 16% fat, raw | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8284 | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8285 | Snacks, pork skins, plain | Snacks | 0.88 mg | 5% | USDA_SR |
| 8286 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8287 | Pork, fresh, ground, raw | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8288 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8289 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8290 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.88 mg | 5% | USDA_SR |
| 8291 | Soup, beef barley, ready-to-serve | Soups, Sauces and Gravies | 0.88 mg | 5% | CNF |
| 8292 | Deli-meat, bologna (baloney), mixed meats | Sausages and Luncheon meats | 0.88 mg | 5% | CNF |
| 8293 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.88 mg | 5% | CNF |
| 8294 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8295 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8296 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8297 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8298 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.88 mg | 5% | CNF |
| 8299 | Snacks, pork skins, plain | Snacks | 0.88 mg | 5% | CNF |
| 8300 | Veal, cubed for stew (leg and shoulder), lean, raw | Lamb, Veal and Game | 0.88 mg | 5% | CNF |
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