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 8851–8900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8851 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% | USDA_SR |
| 8852 | Chicken pot pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 0.76 mg | 4% | USDA_SR |
| 8853 | Beef, New Zealand, imported, intermuscular fat, raw | Beef Products | 0.76 mg | 4% | USDA_SR |
| 8854 | Turkey, skin, from retail parts, from dark meat, raw | Poultry Products | 0.76 mg | 4% | USDA_SR |
| 8855 | Veal, shank (fore and hind), separable lean only, raw | Lamb, Veal, and Game Products | 0.76 mg | 4% | USDA_SR |
| 8856 | Veal, shank (fore and hind), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.76 mg | 4% | USDA_SR |
| 8857 | Babyfood, meat, veal, strained | Baby Foods | 0.76 mg | 4% | USDA_SR |
| 8858 | Ham and cheese spread | Sausages and Luncheon Meats | 0.76 mg | 4% | USDA_SR |
| 8859 | Beerwurst, beer salami, pork | Sausages and Luncheon Meats | 0.76 mg | 4% | USDA_SR |
| 8860 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 8861 | Restaurant, family style, chicken fingers, from kid's menu | Restaurant Foods | 0.76 mg | 4% | USDA_SR |
| 8862 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 8863 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.76 mg | 4% | USDA_SR |
| 8864 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% | USDA_SR |
| 8865 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated | Pork Products | 0.76 mg | 4% | USDA_SR |
| 8866 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated | Pork Products | 0.76 mg | 4% | USDA_SR |
| 8867 | Pork, fresh, backribs, separable lean and fat, raw | Pork Products | 0.76 mg | 4% | USDA_SR |
| 8868 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.76 mg | 4% | USDA_SR |
| 8869 | Restaurant, Chinese, kung pao chicken | Restaurant Foods | 0.76 mg | 4% | USDA_SR |
| 8870 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.76 mg | 4% | USDA_SR |
| 8871 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.76 mg | 4% | USDA_SR |
| 8872 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.76 mg | 4% | CNF |
| 8873 | Sweet potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 8874 | Deli-meat, pepperoni, turkey, reduced fat | Sausages and Luncheon meats | 0.76 mg | 4% | CNF |
| 8875 | Chinese dish, Kung Pao chicken, restaurant prepared | Mixed Dishes | 0.76 mg | 4% | CNF |
| 8876 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 8877 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 0.76 mg | 4% | CNF |
| 8878 | Chicken pot pie, frozen, prepared | Mixed Dishes | 0.76 mg | 4% | CNF |
| 8879 | Fast foods, entree, salad, vegetable, no dressing, with pasta and seafood | Fast Foods | 0.76 mg | 4% | CNF |
| 8880 | Fish, goldeye, raw | Finfish and Shellfish Products | 0.76 mg | 4% | CNF |
| 8881 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 0.76 mg | 4% | CNF |
| 8882 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 8883 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 8884 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 4% | CNF |
| 8885 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 0.76 mg | 4% | CNF |
| 8886 | Sausage, Beerwurst, beer salami, pork | Sausages and Luncheon meats | 0.76 mg | 4% | CNF |
| 8887 | Chicken, broiler, drumstick, meat, raw | Poultry Products | 0.76 mg | 4% | CNF |
| 8888 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% | CNF |
| 8889 | Collards, raw | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_FF |
| 8890 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.75 mg | 4% | USDA_SR |
| 8891 | Danish pastry, raspberry, unenriched | Baked Products | 0.75 mg | 4% | USDA_SR |
| 8892 | Sausage, smoked link sausage, pork and beef | Sausages and Luncheon Meats | 0.75 mg | 4% | USDA_SR |
| 8893 | Veal, breast, plate half, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.75 mg | 4% | USDA_SR |
| 8894 | Bread, french or vienna, whole wheat | Baked Products | 0.75 mg | 4% | USDA_SR |
| 8895 | Kielbasa, fully cooked, unheated | Sausages and Luncheon Meats | 0.75 mg | 4% | USDA_SR |
| 8896 | Soup, bean with pork, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 8897 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 8898 | Danish pastry, lemon, unenriched | Baked Products | 0.75 mg | 4% | USDA_SR |
| 8899 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.75 mg | 4% | USDA_SR |
| 8900 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.75 mg | 4% | USDA_SR |
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