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 8751–8800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8751 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 8752 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 8753 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 8754 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 8755 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.79 mg | 4% | CNF |
| 8756 | Pork, leg, inside, boneless, lean, raw | Pork Products | 0.79 mg | 4% | CNF |
| 8757 | Pork, tail, simmered | Pork Products | 0.79 mg | 4% | CNF |
| 8758 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, broiled | Pork Products | 0.79 mg | 4% | CNF |
| 8759 | Pork, loin, whole, lean and fat, raw | Pork Products | 0.79 mg | 4% | CNF |
| 8760 | Deli-meat, sandwich spread, unspecified meat | Sausages and Luncheon meats | 0.79 mg | 4% | CNF |
| 8761 | Pheasant, breast, meat only, raw | Poultry Products | 0.79 mg | 4% | CNF |
| 8762 | Chicken, broiler, light meat and skin, raw | Poultry Products | 0.79 mg | 4% | CNF |
| 8763 | Pork, ground, raw | Pork Products | 0.79 mg | 4% | USDA_FF |
| 8764 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% | USDA_FF |
| 8765 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.78 mg | 4% | USDA_FF |
| 8766 | Veal, sirloin, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.78 mg | 4% | USDA_SR |
| 8767 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.78 mg | 4% | USDA_SR |
| 8768 | Sauce, fish, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% | USDA_SR |
| 8769 | Chicken, broilers or fryers, leg, meat only, raw | Poultry Products | 0.78 mg | 4% | USDA_SR |
| 8770 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, braised | Poultry Products | 0.78 mg | 4% | USDA_SR |
| 8771 | Turkey, ground, fat free, patties, broiled | Poultry Products | 0.78 mg | 4% | USDA_SR |
| 8772 | Danish pastry, cinnamon, unenriched | Baked Products | 0.78 mg | 4% | USDA_SR |
| 8773 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.78 mg | 4% | USDA_SR |
| 8774 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.78 mg | 4% | USDA_SR |
| 8775 | Soup, chicken rice, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% | USDA_SR |
| 8776 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 0.78 mg | 4% | USDA_SR |
| 8777 | Turkey, back, from whole bird, meat and skin, with added solution, raw | Poultry Products | 0.78 mg | 4% | USDA_SR |
| 8778 | BURGER KING, Onion Rings | Fast Foods | 0.78 mg | 4% | USDA_SR |
| 8779 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% | USDA_SR |
| 8780 | CARRABBA'S ITALIAN GRILL, chicken parmesan without cavatappi pasta | Restaurant Foods | 0.78 mg | 4% | USDA_SR |
| 8781 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated | Pork Products | 0.78 mg | 4% | USDA_SR |
| 8782 | Candies, HEATH BITES | Sweets | 0.78 mg | 4% | USDA_SR |
| 8783 | Pork, cured, ham and water product, whole, boneless, separable lean only, unheated | Pork Products | 0.78 mg | 4% | USDA_SR |
| 8784 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.78 mg | 4% | USDA_SR |
| 8785 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried | Pork Products | 0.78 mg | 4% | USDA_SR |
| 8786 | Sapote, mamey, raw | Fruits and Fruit Juices | 0.78 mg | 4% | USDA_SR |
| 8787 | Deli-meat, mortadella | Sausages and Luncheon meats | 0.78 mg | 4% | CNF |
| 8788 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.78 mg | 4% | CNF |
| 8789 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.78 mg | 4% | CNF |
| 8790 | Sauce, fish, ready-to-serve | Soups, Sauces and Gravies | 0.78 mg | 4% | CNF |
| 8791 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% | CNF |
| 8792 | Veal, sirloin, lean and fat, raw | Lamb, Veal and Game | 0.78 mg | 4% | CNF |
| 8793 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 0.78 mg | 4% | CNF |
| 8794 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.78 mg | 4% | CNF |
| 8795 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.78 mg | 4% | CNF |
| 8796 | Pork, loin, rib steak (rib end), boneless, lean, pan-fried | Pork Products | 0.78 mg | 4% | CNF |
| 8797 | Sapote, mamey, raw | Fruits and fruit juices | 0.78 mg | 4% | CNF |
| 8798 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 0.78 mg | 4% | CNF |
| 8799 | Chicken, broiler, leg, meat, raw | Poultry Products | 0.78 mg | 4% | CNF |
| 8800 | Fish, salmon, pink, canned, drained solids | Finfish and Shellfish Products | 0.77 mg | 4% | USDA_SR |
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