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 8551–8600 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8551 | Pork, composite cuts, leg, loin and shoulder, lean and fat, raw | Pork Products | 0.82 mg | 5% | CNF |
| 8552 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% | CNF |
| 8553 | Dessert, apple crisp, homemade | Sweets | 0.82 mg | 5% | CNF |
| 8554 | Coffee, instant, French vanilla flavour, with aspartame and acesulfame potassium, fat free, sugar free, low calorie, powder | Beverages | 0.82 mg | 5% | CNF |
| 8555 | Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% | CNF |
| 8556 | Cookie, coconut macaroon | Baked Products | 0.82 mg | 5% | CNF |
| 8557 | Fish, salmon, pink (humpback), poached | Finfish and Shellfish Products | 0.82 mg | 5% | CNF |
| 8558 | Mollusks, scallop, mixed species, breaded and fried | Finfish and Shellfish Products | 0.82 mg | 5% | CNF |
| 8559 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 5% | CNF |
| 8560 | Pork, cured, ham, shoulder, cottage roll, lean and fat, unheated | Pork Products | 0.82 mg | 5% | CNF |
| 8561 | Pork, loin, rib steak (rib end), boneless, lean, broiled | Pork Products | 0.82 mg | 5% | CNF |
| 8562 | Pork, back ribs, lean and fat, raw | Pork Products | 0.82 mg | 5% | CNF |
| 8563 | Pork, cured, back bacon, grilled | Pork Products | 0.82 mg | 5% | CNF |
| 8564 | Pork, loin, sirloin chop, bone-in, lean and fat, raw | Pork Products | 0.82 mg | 5% | CNF |
| 8565 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.82 mg | 5% | CNF |
| 8566 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 8567 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 8568 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% | CNF |
| 8569 | Chicken, ground, lean, raw | Poultry Products | 0.82 mg | 5% | CNF |
| 8570 | Cheese, parmesan, hard | Dairy and Egg Products | 0.82 mg | 5% | CNF |
| 8571 | Beverages, V8 V- FUSION Juices, Acai Berry | Beverages | 0.81 mg | 5% | USDA_SR |
| 8572 | Beef, Australian, imported, Wagyu, external fat, Aust. marble score 9, raw | Beef Products | 0.81 mg | 5% | USDA_SR |
| 8573 | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | Poultry Products | 0.81 mg | 5% | USDA_SR |
| 8574 | Turkey, whole, meat and skin, with added solution, roasted | Poultry Products | 0.81 mg | 5% | USDA_SR |
| 8575 | Veal, leg, top round, cap off, cutlet, boneless, raw | Lamb, Veal, and Game Products | 0.81 mg | 5% | USDA_SR |
| 8576 | Soup, turkey, chunky, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.81 mg | 5% | USDA_SR |
| 8577 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.81 mg | 5% | USDA_SR |
| 8578 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.81 mg | 5% | USDA_SR |
| 8579 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% | USDA_SR |
| 8580 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 5% | USDA_SR |
| 8581 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% | USDA_SR |
| 8582 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.81 mg | 5% | USDA_SR |
| 8583 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.81 mg | 5% | USDA_SR |
| 8584 | Pork, cured, ham, whole, separable lean only, unheated | Pork Products | 0.81 mg | 5% | USDA_SR |
| 8585 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.81 mg | 5% | USDA_SR |
| 8586 | Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.81 mg | 5% | USDA_SR |
| 8587 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.81 mg | 5% | USDA_SR |
| 8588 | Wiener (frankfurter), low fat | Sausages and Luncheon meats | 0.81 mg | 5% | CNF |
| 8589 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.81 mg | 5% | CNF |
| 8590 | Stir fry with chicken | Mixed Dishes | 0.81 mg | 5% | CNF |
| 8591 | Pork, loin, rib roast, boneless, lean, raw | Pork Products | 0.81 mg | 5% | CNF |
| 8592 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.81 mg | 5% | CNF |
| 8593 | Fast foods, mexican, enchilada with cheese | Fast Foods | 0.81 mg | 5% | CNF |
| 8594 | Candies, bars, Twix, caramel cookie | Sweets | 0.81 mg | 5% | CNF |
| 8595 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 0.81 mg | 5% | CNF |
| 8596 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 5% | CNF |
| 8597 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% | CNF |
| 8598 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% | CNF |
| 8599 | Pork, cured, ham, whole, lean, 30% salt reduced, unheated | Pork Products | 0.81 mg | 5% | CNF |
| 8600 | Pork, cured, ham, whole, lean, bone-in, unheated | Pork Products | 0.81 mg | 5% | CNF |
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