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 8301–8350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8301 | Veal, leg (round), lean and fat, pan-fried, not breaded | Lamb, Veal and Game | 0.88 mg | 5% | CNF |
| 8302 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8303 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8304 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8305 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% | CNF |
| 8306 | Pork, side ribs centre cut (spareribs), lean and fat, raw | Pork Products | 0.88 mg | 5% | CNF |
| 8307 | Pork, loin, sirloin steak, boneless, lean, broiled | Pork Products | 0.88 mg | 5% | CNF |
| 8308 | Pork, loin, rib chop (rib end), bone-in, lean, pan-fried | Pork Products | 0.88 mg | 5% | CNF |
| 8309 | Fig, dried, cooked | Fruits and fruit juices | 0.88 mg | 5% | CNF |
| 8310 | Sausage, Vienna (cocktail), canned, chicken, beef and pork | Sausages and Luncheon meats | 0.88 mg | 5% | CNF |
| 8311 | Soup, beef noodle, canned, condensed | Soups, Sauces and Gravies | 0.88 mg | 5% | CNF |
| 8312 | Chicken, broiler, breast, meat, stewed | Poultry Products | 0.88 mg | 5% | CNF |
| 8313 | Chicken, broiler, wing, meat, raw | Poultry Products | 0.88 mg | 5% | CNF |
| 8314 | Whey, sweet, dry | Dairy and Egg Products | 0.88 mg | 5% | CNF |
| 8315 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.87 mg | 5% | USDA_FF |
| 8316 | Restaurant, Latino, tamale, pork | Restaurant Foods | 0.87 mg | 5% | USDA_FF |
| 8317 | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 0.87 mg | 5% | USDA_SR |
| 8318 | Veal, seam fat only, raw | Lamb, Veal, and Game Products | 0.87 mg | 5% | USDA_SR |
| 8319 | Chicken spread | Sausages and Luncheon Meats | 0.87 mg | 5% | USDA_SR |
| 8320 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.87 mg | 5% | USDA_SR |
| 8321 | Vitasoy USA Nasoya, Lite Silken Tofu | Legumes and Legume Products | 0.87 mg | 5% | USDA_SR |
| 8322 | Babyfood, dinner, beef lasagna, toddler | Baby Foods | 0.87 mg | 5% | USDA_SR |
| 8323 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.87 mg | 5% | USDA_SR |
| 8324 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.87 mg | 5% | USDA_SR |
| 8325 | Bratwurst, chicken, cooked | Sausages and Luncheon Meats | 0.87 mg | 5% | USDA_SR |
| 8326 | Babyfood, juice, prune and orange | Baby Foods | 0.87 mg | 5% | USDA_SR |
| 8327 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.87 mg | 5% | USDA_SR |
| 8328 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed | Fast Foods | 0.87 mg | 5% | USDA_SR |
| 8329 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8330 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8331 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8332 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8333 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 0.87 mg | 5% | USDA_SR |
| 8334 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8335 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8336 | Potatoes, french fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8337 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% | USDA_SR |
| 8338 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8339 | Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8340 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8341 | Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8342 | Restaurant, Latino, tamale, pork | Restaurant Foods | 0.87 mg | 5% | USDA_SR |
| 8343 | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8344 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8345 | Pork, fresh, loin, whole, separable lean and fat, cooked, broiled | Pork Products | 0.87 mg | 5% | USDA_SR |
| 8346 | Tamale, cheese | Mixed Dishes | 0.87 mg | 5% | CNF |
| 8347 | Sausage, Merguez, lamb, cooked | Sausages and Luncheon meats | 0.87 mg | 5% | CNF |
| 8348 | Potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8349 | Tamale, pork | Mixed Dishes | 0.87 mg | 5% | CNF |
| 8350 | Beef stew with potatoes and vegetables | Mixed Dishes | 0.87 mg | 5% | CNF |
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