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 8351–8400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8351 | Veal, leg (round), lean, pan-fried, not breaded | Lamb, Veal and Game | 0.87 mg | 5% | CNF |
| 8352 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8353 | Sausage, Bratwurst, chicken, cooked | Sausages and Luncheon meats | 0.87 mg | 5% | CNF |
| 8354 | Veal, loin, lean and fat, roasted | Lamb, Veal and Game | 0.87 mg | 5% | CNF |
| 8355 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8356 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8357 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8358 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8359 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 5% | CNF |
| 8360 | Pork, leg, inside, boneless, lean and fat, raw | Pork Products | 0.87 mg | 5% | CNF |
| 8361 | Pork, loin, sirloin steak, boneless, lean and fat, broiled | Pork Products | 0.87 mg | 5% | CNF |
| 8362 | Pork, loin, rib chop (rib end), bone-in, lean, braised | Pork Products | 0.87 mg | 5% | CNF |
| 8363 | Pork, loin, whole, lean and fat, broiled | Pork Products | 0.87 mg | 5% | CNF |
| 8364 | Pork, leg, shank portion, lean and fat, roasted | Pork Products | 0.87 mg | 5% | CNF |
| 8365 | Chicken spread, canned | Sausages and Luncheon meats | 0.87 mg | 5% | CNF |
| 8366 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.87 mg | 5% | CNF |
| 8367 | Ham, sliced, restaurant | Pork Products | 0.86 mg | 5% | USDA_FF |
| 8368 | Veal, rib, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.86 mg | 5% | USDA_SR |
| 8369 | Fast foods, shrimp, breaded and fried | Fast Foods | 0.86 mg | 5% | USDA_SR |
| 8370 | Fish, croaker, Atlantic, cooked, breaded and fried | Finfish and Shellfish Products | 0.86 mg | 5% | USDA_SR |
| 8371 | Chicken, broiler, rotisserie, BBQ, skin | Poultry Products | 0.86 mg | 5% | USDA_SR |
| 8372 | Turkey, whole, meat only, raw | Poultry Products | 0.86 mg | 5% | USDA_SR |
| 8373 | Turkey, whole, meat and skin, raw | Poultry Products | 0.86 mg | 5% | USDA_SR |
| 8374 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 8375 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 8376 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.86 mg | 5% | USDA_SR |
| 8377 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 8378 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 8379 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | USDA_SR |
| 8380 | Pork, ground, 96% lean / 4% fat, raw | Pork Products | 0.86 mg | 5% | USDA_SR |
| 8381 | Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated | Pork Products | 0.86 mg | 5% | USDA_SR |
| 8382 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 0.86 mg | 5% | USDA_SR |
| 8383 | Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.86 mg | 5% | USDA_SR |
| 8384 | Kumquats, raw | Fruits and Fruit Juices | 0.86 mg | 5% | USDA_SR |
| 8385 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw | Pork Products | 0.86 mg | 5% | USDA_SR |
| 8386 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.86 mg | 5% | USDA_SR |
| 8387 | Meat stick, pepperoni, refrigerated | Sausages and Luncheon meats | 0.86 mg | 5% | CNF |
| 8388 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.86 mg | 5% | CNF |
| 8389 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.86 mg | 5% | CNF |
| 8390 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 8391 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 8392 | Fast foods, entree, shrimp, breaded and fried | Fast Foods | 0.86 mg | 5% | CNF |
| 8393 | Fish, croaker, atlantic, breaded and fried | Finfish and Shellfish Products | 0.86 mg | 5% | CNF |
| 8394 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 8395 | Lettuce, looseleaf | Vegetables and Vegetable Products | 0.86 mg | 5% | CNF |
| 8396 | Pork, loin, centre cut (centre chop), bone in, lean and fat, braised | Pork Products | 0.86 mg | 5% | CNF |
| 8397 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.86 mg | 5% | CNF |
| 8398 | Kumquat, raw | Fruits and fruit juices | 0.86 mg | 5% | CNF |
| 8399 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 0.86 mg | 5% | CNF |
| 8400 | Deli-meat, salami, cooked, beef | Sausages and Luncheon meats | 0.86 mg | 5% | CNF |
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