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 8801–8850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8801 | Fish, tuna, fresh, yellowfin, raw | Finfish and Shellfish Products | 0.77 mg | 4% | USDA_SR |
| 8802 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.77 mg | 4% | USDA_SR |
| 8803 | Guinea hen, meat only, raw | Poultry Products | 0.77 mg | 4% | USDA_SR |
| 8804 | Veal, breast, whole, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.77 mg | 4% | USDA_SR |
| 8805 | Fish, roe, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.77 mg | 4% | USDA_SR |
| 8806 | Bologna, pork | Sausages and Luncheon Meats | 0.77 mg | 4% | USDA_SR |
| 8807 | Turkey, whole, meat only, with added solution, roasted | Poultry Products | 0.77 mg | 4% | USDA_SR |
| 8808 | Turkey, ground, fat free, raw | Poultry Products | 0.77 mg | 4% | USDA_SR |
| 8809 | Turkey, retail parts, breast, meat and skin, raw | Poultry Products | 0.77 mg | 4% | USDA_SR |
| 8810 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% | USDA_SR |
| 8811 | Chicken, cornish game hens, meat only, cooked, roasted | Poultry Products | 0.77 mg | 4% | USDA_SR |
| 8812 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 8813 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 0.77 mg | 4% | USDA_SR |
| 8814 | Candies, coconut bar, not chocolate covered | Sweets | 0.77 mg | 4% | USDA_SR |
| 8815 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 8816 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 8817 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 8818 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 8819 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.77 mg | 4% | USDA_SR |
| 8820 | T.G.I. FRIDAY'S, chicken fingers | Restaurant Foods | 0.77 mg | 4% | USDA_SR |
| 8821 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.77 mg | 4% | USDA_SR |
| 8822 | Pork, fresh, leg (ham), shank half, separable lean only, raw | Pork Products | 0.77 mg | 4% | USDA_SR |
| 8823 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.77 mg | 4% | USDA_SR |
| 8824 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.77 mg | 4% | USDA_SR |
| 8825 | Soup, beef barley, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% | CNF |
| 8826 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.77 mg | 4% | CNF |
| 8827 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 8828 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 8829 | Fish, salmon, pink, canned, drained solids with bone | Finfish and Shellfish Products | 0.77 mg | 4% | CNF |
| 8830 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 8831 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% | CNF |
| 8832 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 0.77 mg | 4% | CNF |
| 8833 | Fish, tuna, yellowfin, fresh, raw | Finfish and Shellfish Products | 0.77 mg | 4% | CNF |
| 8834 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 8835 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% | CNF |
| 8836 | Pork, loin, rib steak (rib end), boneless, lean, raw | Pork Products | 0.77 mg | 4% | CNF |
| 8837 | Pork, loin, rib steak (rib end), boneless, lean and fat, broiled | Pork Products | 0.77 mg | 4% | CNF |
| 8838 | Pork, leg, shank portion, lean, raw | Pork Products | 0.77 mg | 4% | CNF |
| 8839 | Chicken, cornish game hens, meat only, roasted | Poultry Products | 0.77 mg | 4% | CNF |
| 8840 | Guinea, meat only, raw | Poultry Products | 0.77 mg | 4% | CNF |
| 8841 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% | CNF |
| 8842 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_FF |
| 8843 | Sweet rolls, cheese | Baked Products | 0.76 mg | 4% | USDA_SR |
| 8844 | Turkey, retail parts, breast, meat only, raw | Poultry Products | 0.76 mg | 4% | USDA_SR |
| 8845 | Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, braised | Poultry Products | 0.76 mg | 4% | USDA_SR |
| 8846 | Crustaceans, crab, alaska king, cooked, moist heat | Finfish and Shellfish Products | 0.76 mg | 4% | USDA_SR |
| 8847 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.76 mg | 4% | USDA_SR |
| 8848 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.76 mg | 4% | USDA_SR |
| 8849 | Ham, smoked, extra lean, low sodium | Sausages and Luncheon Meats | 0.76 mg | 4% | USDA_SR |
| 8850 | Chicken, broilers or fryers, dark meat, drumstick, meat only, raw | Poultry Products | 0.76 mg | 4% | USDA_SR |
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