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 8951–9000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8951 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% | USDA_SR |
| 8952 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.74 mg | 4% | USDA_SR |
| 8953 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 8954 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw | Pork Products | 0.74 mg | 4% | USDA_SR |
| 8955 | Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted | Pork Products | 0.74 mg | 4% | USDA_SR |
| 8956 | Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.74 mg | 4% | USDA_SR |
| 8957 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw | Pork Products | 0.74 mg | 4% | USDA_SR |
| 8958 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_SR |
| 8959 | Sausage, Italian, pork, reduced fat and sodium, cooked | Sausages and Luncheon meats | 0.74 mg | 4% | CNF |
| 8960 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Mixed Dishes | 0.74 mg | 4% | CNF |
| 8961 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.74 mg | 4% | CNF |
| 8962 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 8963 | Salisbury steak in gravy with macaroni and cheese, frozen | Mixed Dishes | 0.74 mg | 4% | CNF |
| 8964 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 8965 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 0.74 mg | 4% | CNF |
| 8966 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% | CNF |
| 8967 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% | CNF |
| 8968 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.74 mg | 4% | CNF |
| 8969 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 0.74 mg | 4% | CNF |
| 8970 | Fish, mackerel, spanish (atlantic), baked or broiled | Finfish and Shellfish Products | 0.74 mg | 4% | CNF |
| 8971 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.74 mg | 4% | CNF |
| 8972 | Persimmon, japanese, dried | Fruits and fruit juices | 0.74 mg | 4% | CNF |
| 8973 | Sausage, Italian, pork, raw | Sausages and Luncheon meats | 0.74 mg | 4% | CNF |
| 8974 | Chicken, broiler, breast, meat and skin, raw | Poultry Products | 0.74 mg | 4% | CNF |
| 8975 | Chicken, cornish game hens, meat only, raw | Poultry Products | 0.74 mg | 4% | CNF |
| 8976 | Cheese souffle | Mixed Dishes | 0.74 mg | 4% | CNF |
| 8977 | Mushroom, beech | Vegetables and Vegetable Products | 0.74 mg | 4% | USDA_FF |
| 8978 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_FF |
| 8979 | Veal, external fat only, raw | Lamb, Veal, and Game Products | 0.73 mg | 4% | USDA_SR |
| 8980 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 8981 | Fast foods, chicken tenders | Fast Foods | 0.73 mg | 4% | USDA_SR |
| 8982 | Sausage, pork and beef, with cheddar cheese, smoked | Sausages and Luncheon Meats | 0.73 mg | 4% | USDA_SR |
| 8983 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 8984 | Turkey, whole, wing, meat only, raw | Poultry Products | 0.73 mg | 4% | USDA_SR |
| 8985 | Turkey, whole, light meat, raw | Poultry Products | 0.73 mg | 4% | USDA_SR |
| 8986 | Chicken, broilers or fryers, light meat, meat only, raw | Poultry Products | 0.73 mg | 4% | USDA_SR |
| 8987 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.73 mg | 4% | USDA_SR |
| 8988 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.73 mg | 4% | USDA_SR |
| 8989 | Turkey, drumstick, from whole bird, meat only, raw | Poultry Products | 0.73 mg | 4% | USDA_SR |
| 8990 | Turkey, whole, breast, meat only, raw | Poultry Products | 0.73 mg | 4% | USDA_SR |
| 8991 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8992 | BURGER KING, french fries | Fast Foods | 0.73 mg | 4% | USDA_SR |
| 8993 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8994 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8995 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8996 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8997 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8998 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 8999 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.73 mg | 4% | USDA_SR |
| 9000 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.73 mg | 4% | USDA_SR |
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