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 8501–8550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8501 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.83 mg | 5% | USDA_SR |
| 8502 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 0.83 mg | 5% | USDA_SR |
| 8503 | Fish, cusk, raw | Finfish and Shellfish Products | 0.83 mg | 5% | USDA_SR |
| 8504 | Ham, chopped, not canned | Sausages and Luncheon Meats | 0.83 mg | 5% | USDA_SR |
| 8505 | Chicken, broiler, rotisserie, BBQ, back, meat and skin | Poultry Products | 0.83 mg | 5% | USDA_SR |
| 8506 | KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat and skin with breading | Fast Foods | 0.83 mg | 5% | USDA_SR |
| 8507 | Fast foods, chicken, breaded and fried, boneless pieces, plain | Fast Foods | 0.83 mg | 5% | USDA_SR |
| 8508 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% | USDA_SR |
| 8509 | Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.83 mg | 5% | USDA_SR |
| 8510 | Endive, raw | Vegetables and Vegetable Products | 0.83 mg | 5% | USDA_SR |
| 8511 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted | Pork Products | 0.83 mg | 5% | USDA_SR |
| 8512 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.83 mg | 5% | USDA_SR |
| 8513 | Sausage, Italian, turkey, raw | Sausages and Luncheon meats | 0.83 mg | 5% | CNF |
| 8514 | Deli-meat, summer sausage | Sausages and Luncheon meats | 0.83 mg | 5% | CNF |
| 8515 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.83 mg | 5% | CNF |
| 8516 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% | CNF |
| 8517 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.83 mg | 5% | CNF |
| 8518 | Fast foods, entree, chicken, breaded and fried, boneless, plain | Fast Foods | 0.83 mg | 5% | CNF |
| 8519 | Veal, composite cuts, lean and fat, raw | Lamb, Veal and Game | 0.83 mg | 5% | CNF |
| 8520 | Fish, cusk, raw | Finfish and Shellfish Products | 0.83 mg | 5% | CNF |
| 8521 | Fish, ling, baked or broiled | Finfish and Shellfish Products | 0.83 mg | 5% | CNF |
| 8522 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 0.83 mg | 5% | CNF |
| 8523 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.83 mg | 5% | CNF |
| 8524 | Pork, loin, rib chop (rib end), bone-in, lean and fat, pan-fried | Pork Products | 0.83 mg | 5% | CNF |
| 8525 | Popovers, dry mix, unenriched | Baked Products | 0.82 mg | 5% | USDA_SR |
| 8526 | Chicken, broiler, rotisserie, BBQ, back meat only | Poultry Products | 0.82 mg | 5% | USDA_SR |
| 8527 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% | USDA_SR |
| 8528 | Mollusks, scallop, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 0.82 mg | 5% | USDA_SR |
| 8529 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 0.82 mg | 5% | USDA_SR |
| 8530 | Turkey, retail parts, wing, meat only, cooked, roasted | Poultry Products | 0.82 mg | 5% | USDA_SR |
| 8531 | Veal, loin, chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 0.82 mg | 5% | USDA_SR |
| 8532 | Cookies, coconut macaroon | Baked Products | 0.82 mg | 5% | USDA_SR |
| 8533 | Chicken, ground, raw | Poultry Products | 0.82 mg | 5% | USDA_SR |
| 8534 | Cheese, parmesan, hard | Dairy and Egg Products | 0.82 mg | 5% | USDA_SR |
| 8535 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 5% | USDA_SR |
| 8536 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% | USDA_SR |
| 8537 | Desserts, apple crisp, prepared-from-recipe | Sweets | 0.82 mg | 5% | USDA_SR |
| 8538 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8539 | Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8540 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.82 mg | 5% | USDA_SR |
| 8541 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.82 mg | 5% | USDA_SR |
| 8542 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8543 | Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8544 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8545 | Pork, cured, shoulder, blade roll, separable lean and fat, unheated | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8546 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8547 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8548 | Pork, fresh, composite of separable fat, with added solution, cooked | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8549 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 0.82 mg | 5% | USDA_SR |
| 8550 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.82 mg | 5% | CNF |
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