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 8401–8450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8401 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 0.86 mg | 5% | CNF |
| 8402 | Veal, loin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.85 mg | 5% | USDA_SR |
| 8403 | SILK Vanilla soy yogurt (single serving size) | Legumes and Legume Products | 0.85 mg | 5% | USDA_SR |
| 8404 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.85 mg | 5% | USDA_SR |
| 8405 | Fish, halibut, greenland, cooked, dry heat | Finfish and Shellfish Products | 0.85 mg | 5% | USDA_SR |
| 8406 | Pork sausage, reduced sodium, cooked | Sausages and Luncheon Meats | 0.85 mg | 5% | USDA_SR |
| 8407 | Veal, loin, separable lean only, raw | Lamb, Veal, and Game Products | 0.85 mg | 5% | USDA_SR |
| 8408 | Veal, composite of trimmed retail cuts, separable lean only, raw | Lamb, Veal, and Game Products | 0.85 mg | 5% | USDA_SR |
| 8409 | Fish, salmon, chinook, smoked | Finfish and Shellfish Products | 0.85 mg | 5% | USDA_SR |
| 8410 | Snacks, M&M MARS, KUDOS Whole Grain Bar, M&M's milk chocolate | Snacks | 0.85 mg | 5% | USDA_SR |
| 8411 | Fish, salmon, chinook, smoked, (lox), regular | Finfish and Shellfish Products | 0.85 mg | 5% | USDA_SR |
| 8412 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.85 mg | 5% | USDA_SR |
| 8413 | Turkey, whole, skin (light and dark), raw | Poultry Products | 0.85 mg | 5% | USDA_SR |
| 8414 | Ice creams, BREYERS, All Natural Light French Chocolate | Sweets | 0.85 mg | 5% | USDA_SR |
| 8415 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.85 mg | 5% | USDA_SR |
| 8416 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% | USDA_SR |
| 8417 | Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8418 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.85 mg | 5% | USDA_SR |
| 8419 | Candies, MARS SNACKFOOD US, SNICKERS Almond bar | Sweets | 0.85 mg | 5% | USDA_SR |
| 8420 | Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8421 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8422 | Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8423 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8424 | Pork, fresh, leg (ham), whole, separable lean and fat, raw | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8425 | Pork, fresh, loin, country-style ribs, separable lean and fat, raw | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8426 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.85 mg | 5% | USDA_SR |
| 8427 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.85 mg | 5% | CNF |
| 8428 | Candies, SNICKERS Almond bar | Sweets | 0.85 mg | 5% | CNF |
| 8429 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% | CNF |
| 8430 | Veal, loin, lean, roasted | Lamb, Veal and Game | 0.85 mg | 5% | CNF |
| 8431 | Veal, loin, lean, raw | Lamb, Veal and Game | 0.85 mg | 5% | CNF |
| 8432 | Veal, composite cuts, lean, raw | Lamb, Veal and Game | 0.85 mg | 5% | CNF |
| 8433 | Fish, halibut, Greenland (turbot), baked or broiled | Finfish and Shellfish Products | 0.85 mg | 5% | CNF |
| 8434 | Fish, salmon, chinook (spring), smoked, lox | Finfish and Shellfish Products | 0.85 mg | 5% | CNF |
| 8435 | Fish, salmon, chinook (spring), smoked | Finfish and Shellfish Products | 0.85 mg | 5% | CNF |
| 8436 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 0.85 mg | 5% | CNF |
| 8437 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.85 mg | 5% | CNF |
| 8438 | Pork, loin, rib half (country-style ribs), lean and fat, raw | Pork Products | 0.85 mg | 5% | CNF |
| 8439 | Pork, loin, sirloin chop, bone-in, lean, raw | Pork Products | 0.85 mg | 5% | CNF |
| 8440 | Pork, leg, whole, lean and fat, raw | Pork Products | 0.85 mg | 5% | CNF |
| 8441 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.85 mg | 5% | CNF |
| 8442 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% | USDA_FF |
| 8443 | Fish, salmon, pink, canned, without salt, solids with bone and liquid | Finfish and Shellfish Products | 0.84 mg | 5% | USDA_SR |
| 8444 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 0.84 mg | 5% | USDA_SR |
| 8445 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 0.84 mg | 5% | USDA_SR |
| 8446 | Veal, loin, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.84 mg | 5% | USDA_SR |
| 8447 | Fish, shark, mixed species, raw | Finfish and Shellfish Products | 0.84 mg | 5% | USDA_SR |
| 8448 | Chicken, broilers or fryers, wing, meat and skin, cooked, roasted | Poultry Products | 0.84 mg | 5% | USDA_SR |
| 8449 | Chicken tenders, breaded, frozen, prepared | Meals, Entrees, and Side Dishes | 0.84 mg | 5% | USDA_SR |
| 8450 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.84 mg | 5% | USDA_SR |
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