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 8901–8950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8901 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.75 mg | 4% | USDA_SR |
| 8902 | Turkey, whole, light meat, meat and skin, raw | Poultry Products | 0.75 mg | 4% | USDA_SR |
| 8903 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate Cone | Sweets | 0.75 mg | 4% | USDA_SR |
| 8904 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 8905 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 8906 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 8907 | TACO BELL, Nachos | Fast Foods | 0.75 mg | 4% | USDA_SR |
| 8908 | Fast foods, nachos, with cheese | Fast Foods | 0.75 mg | 4% | USDA_SR |
| 8909 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% | USDA_SR |
| 8910 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.75 mg | 4% | USDA_SR |
| 8911 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 0.75 mg | 4% | USDA_SR |
| 8912 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, unheated | Pork Products | 0.75 mg | 4% | USDA_SR |
| 8913 | Pork, cured, ham, center slice, separable lean and fat, unheated | Pork Products | 0.75 mg | 4% | USDA_SR |
| 8914 | Plantains, green, raw | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 8915 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 8916 | Tamarind nectar, canned | Fruits and Fruit Juices | 0.75 mg | 4% | USDA_SR |
| 8917 | Snacks, fruit leather, pieces | Sweets | 0.75 mg | 4% | USDA_SR |
| 8918 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 0.75 mg | 4% | CNF |
| 8919 | Pork, ground, medium, raw | Pork Products | 0.75 mg | 4% | CNF |
| 8920 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.75 mg | 4% | CNF |
| 8921 | Tofu, silken, light, firm | Legumes and Legume Products | 0.75 mg | 4% | CNF |
| 8922 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.75 mg | 4% | CNF |
| 8923 | Snacks, fruit leather, pieces | Snacks | 0.75 mg | 4% | CNF |
| 8924 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.75 mg | 4% | CNF |
| 8925 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% | CNF |
| 8926 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.75 mg | 4% | CNF |
| 8927 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.75 mg | 4% | CNF |
| 8928 | Sausage, Italian, pork, cooked | Sausages and Luncheon meats | 0.75 mg | 4% | CNF |
| 8929 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.75 mg | 4% | CNF |
| 8930 | Bratwurst, veal, cooked | Sausages and Luncheon Meats | 0.74 mg | 4% | USDA_SR |
| 8931 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 0.74 mg | 4% | USDA_SR |
| 8932 | Fish, mackerel, spanish, cooked, dry heat | Finfish and Shellfish Products | 0.74 mg | 4% | USDA_SR |
| 8933 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.74 mg | 4% | USDA_SR |
| 8934 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 0.74 mg | 4% | USDA_SR |
| 8935 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.74 mg | 4% | USDA_SR |
| 8936 | Chicken, broilers or fryers, breast, meat and skin, raw | Poultry Products | 0.74 mg | 4% | USDA_SR |
| 8937 | Chicken, cornish game hens, meat only, raw | Poultry Products | 0.74 mg | 4% | USDA_SR |
| 8938 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% | USDA_SR |
| 8939 | POPEYES, Fried Chicken, Mild, Breast, meat and skin with breading | Fast Foods | 0.74 mg | 4% | USDA_SR |
| 8940 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 8941 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.74 mg | 4% | USDA_SR |
| 8942 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 8943 | Restaurant, family style, chicken tenders | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 8944 | DENNY'S, onion rings | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
| 8945 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.74 mg | 4% | USDA_SR |
| 8946 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 0.74 mg | 4% | USDA_SR |
| 8947 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 8948 | Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 0.74 mg | 4% | USDA_SR |
| 8949 | Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.74 mg | 4% | USDA_SR |
| 8950 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.74 mg | 4% | USDA_SR |
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