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 8601–8650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8601 | Pork, loin, rib chop (rib end), bone-in, lean and fat, braised | Pork Products | 0.81 mg | 5% | CNF |
| 8602 | Soup, turkey, ready-to-serve | Soups, Sauces and Gravies | 0.81 mg | 5% | CNF |
| 8603 | Chicken, broiler, thigh, meat, raw | Poultry Products | 0.81 mg | 5% | CNF |
| 8604 | Veal, leg (top round), separable lean only, raw | Lamb, Veal, and Game Products | 0.80 mg | 4% | USDA_SR |
| 8605 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.80 mg | 4% | USDA_SR |
| 8606 | Pie, coconut creme, commercially prepared | Baked Products | 0.80 mg | 4% | USDA_SR |
| 8607 | Veal, sirloin, separable lean only, raw | Lamb, Veal, and Game Products | 0.80 mg | 4% | USDA_SR |
| 8608 | Vitasoy USA Azumaya, Silken Tofu | Legumes and Legume Products | 0.80 mg | 4% | USDA_SR |
| 8609 | Fish, salmon, Atlantic, wild, raw | Finfish and Shellfish Products | 0.80 mg | 4% | USDA_SR |
| 8610 | Pie, coconut custard, commercially prepared | Baked Products | 0.80 mg | 4% | USDA_SR |
| 8611 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 0.80 mg | 4% | USDA_SR |
| 8612 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 0.80 mg | 4% | USDA_SR |
| 8613 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 0.80 mg | 4% | USDA_SR |
| 8614 | Soup, oyster stew, canned, condensed | Soups, Sauces, and Gravies | 0.80 mg | 4% | USDA_SR |
| 8615 | Turkey, whole, light meat, meat and skin, cooked, roasted | Poultry Products | 0.80 mg | 4% | USDA_SR |
| 8616 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 0.80 mg | 4% | USDA_SR |
| 8617 | McDONALD'S, french fries | Fast Foods | 0.80 mg | 4% | USDA_SR |
| 8618 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 8619 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8620 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8621 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8622 | Peppers, sweet, green, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8623 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8624 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8625 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8626 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8627 | Chicory roots, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8628 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8629 | Burdock root, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8630 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8631 | Oranges, raw, with peel | Fruits and Fruit Juices | 0.80 mg | 4% | USDA_SR |
| 8632 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 8633 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 8634 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 0.80 mg | 4% | USDA_SR |
| 8635 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8636 | Beets, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8637 | Orange peel, raw | Fruits and Fruit Juices | 0.80 mg | 4% | USDA_SR |
| 8638 | Snacks, potato chips, white, restructured, baked | Snacks | 0.80 mg | 4% | USDA_SR |
| 8639 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 0.80 mg | 4% | USDA_SR |
| 8640 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.80 mg | 4% | USDA_SR |
| 8641 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8642 | Pumpkin, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8643 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8644 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8645 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 4% | USDA_SR |
| 8646 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw | Pork Products | 0.80 mg | 4% | USDA_SR |
| 8647 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 0.80 mg | 4% | USDA_SR |
| 8648 | Babyfood, dinner, macaroni, beef and tomato sauce, toddler | Baby Foods | 0.80 mg | 4% | USDA_SR |
| 8649 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 0.80 mg | 4% | USDA_SR |
| 8650 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 0.80 mg | 4% | USDA_SR |
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