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 9051–9100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9051 | Beef, retail cuts, separable fat, raw | Beef Products | 0.72 mg | 4% | USDA_SR |
| 9052 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9053 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9054 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.72 mg | 4% | USDA_SR |
| 9055 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.72 mg | 4% | USDA_SR |
| 9056 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 0.72 mg | 4% | USDA_SR |
| 9057 | Cheese, monterey, low fat | Dairy and Egg Products | 0.72 mg | 4% | USDA_SR |
| 9058 | Restaurant, Chinese, shrimp and vegetables | Restaurant Foods | 0.72 mg | 4% | USDA_SR |
| 9059 | DENNY'S, french fries | Restaurant Foods | 0.72 mg | 4% | USDA_SR |
| 9060 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9061 | Chinese dish, shrimp and vegetables, restaurant prepared | Mixed Dishes | 0.72 mg | 4% | CNF |
| 9062 | Fast foods, entree, chicken, breaded and fried, breast, meat and skin with breading | Fast Foods | 0.72 mg | 4% | CNF |
| 9063 | Soup, split pea with ham, homemade | Soups, Sauces and Gravies | 0.72 mg | 4% | CNF |
| 9064 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9065 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9066 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9067 | Deli-meat, prosciutto (parma ham) dry-cured | Sausages and Luncheon meats | 0.72 mg | 4% | CNF |
| 9068 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% | CNF |
| 9069 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 0.72 mg | 4% | CNF |
| 9070 | Sausage. Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon meats | 0.72 mg | 4% | CNF |
| 9071 | Meatless, bacon bits | Legumes and Legume Products | 0.72 mg | 4% | CNF |
| 9072 | Cheese, monterey, low fat | Dairy and Egg Products | 0.72 mg | 4% | CNF |
| 9073 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% | CNF |
| 9074 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% | CNF |
| 9075 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.72 mg | 4% | CNF |
| 9076 | Candies, bars, Snickers | Sweets | 0.72 mg | 4% | CNF |
| 9077 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9078 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9079 | Taro, cooked | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9080 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9081 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9082 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% | CNF |
| 9083 | Sausage, breakfast links or rounds, pork, cooked | Sausages and Luncheon meats | 0.72 mg | 4% | CNF |
| 9084 | Soup, beef and vegetable, ready-to-serve | Soups, Sauces and Gravies | 0.72 mg | 4% | CNF |
| 9085 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 0.72 mg | 4% | CNF |
| 9086 | Cheese, monterey | Dairy and Egg Products | 0.72 mg | 4% | CNF |
| 9087 | Fish, salmon, coho, wild, cooked, moist heat | Finfish and Shellfish Products | 0.71 mg | 4% | USDA_SR |
| 9088 | Fish, pike, northern, cooked, dry heat | Finfish and Shellfish Products | 0.71 mg | 4% | USDA_SR |
| 9089 | Chicken, broilers or fryers, drumstick, meat and skin, raw | Poultry Products | 0.71 mg | 4% | USDA_SR |
| 9090 | Lasagna with meat sauce, frozen, prepared | Meals, Entrees, and Side Dishes | 0.71 mg | 4% | USDA_SR |
| 9091 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.71 mg | 4% | USDA_SR |
| 9092 | Fish, salmon, chum, cooked, dry heat | Finfish and Shellfish Products | 0.71 mg | 4% | USDA_SR |
| 9093 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 0.71 mg | 4% | USDA_SR |
| 9094 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.71 mg | 4% | USDA_SR |
| 9095 | Turkey, drumstick, from whole bird, meat only, roasted | Poultry Products | 0.71 mg | 4% | USDA_SR |
| 9096 | Turkey, whole, wing, meat only, cooked, roasted | Poultry Products | 0.71 mg | 4% | USDA_SR |
| 9097 | Turkey, whole, breast, meat only, cooked, roasted | Poultry Products | 0.71 mg | 4% | USDA_SR |
| 9098 | Turkey, all classes, light meat, cooked, roasted | Poultry Products | 0.71 mg | 4% | USDA_SR |
| 9099 | Soup, chicken vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.71 mg | 4% | USDA_SR |
| 9100 | Soup, chicken gumbo, canned, condensed | Soups, Sauces, and Gravies | 0.71 mg | 4% | USDA_SR |
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