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 9101–9150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9101 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 0.71 mg | 4% | USDA_SR |
| 9102 | ON THE BORDER, cheese enchilada | Restaurant Foods | 0.71 mg | 4% | USDA_SR |
| 9103 | Restaurant, family style, onion rings | Restaurant Foods | 0.71 mg | 4% | USDA_SR |
| 9104 | Sugars, brown | Sweets | 0.71 mg | 4% | USDA_SR |
| 9105 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.71 mg | 4% | USDA_SR |
| 9106 | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9107 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9108 | CRACKER BARREL, farm raised catfish platter | Restaurant Foods | 0.71 mg | 4% | USDA_SR |
| 9109 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9110 | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9111 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9112 | Pork, cured, ham, whole, separable lean and fat, unheated | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9113 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.71 mg | 4% | USDA_SR |
| 9114 | Candies, honey-combed, with peanut butter | Sweets | 0.71 mg | 4% | USDA_SR |
| 9115 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.71 mg | 4% | CNF |
| 9116 | Cretons, veal | Sausages and Luncheon meats | 0.71 mg | 4% | CNF |
| 9117 | Deli-meat, bologna (baloney), low fat | Sausages and Luncheon meats | 0.71 mg | 4% | CNF |
| 9118 | Turkey, hen, drumstick, meat only, raw | Poultry Products | 0.71 mg | 4% | CNF |
| 9119 | Fish, cod (scrod), Atlantic, dried and salted, soaked in water | Finfish and Shellfish Products | 0.71 mg | 4% | CNF |
| 9120 | Sweets, sugar, brown | Sweets | 0.71 mg | 4% | CNF |
| 9121 | Fish, salmon, chum (keta), poached | Finfish and Shellfish Products | 0.71 mg | 4% | CNF |
| 9122 | Fish, salmon, chum (keta), baked or broiled | Finfish and Shellfish Products | 0.71 mg | 4% | CNF |
| 9123 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.71 mg | 4% | CNF |
| 9124 | Pork, loin, sirloin steak, boneless, lean, braised | Pork Products | 0.71 mg | 4% | CNF |
| 9125 | Pork, loin, sirloin steak, boneless, lean and fat, braised | Pork Products | 0.71 mg | 4% | CNF |
| 9126 | Pork, loin, rib steak (rib end), boneless, lean and fat, raw | Pork Products | 0.71 mg | 4% | CNF |
| 9127 | Pork, cured, ham, whole, lean and fat | Pork Products | 0.71 mg | 4% | CNF |
| 9128 | Pork, loin, sirloin chop, bone-in , lean and fat, braised | Pork Products | 0.71 mg | 4% | CNF |
| 9129 | Custard-apple, raw | Fruits and fruit juices | 0.71 mg | 4% | CNF |
| 9130 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces and Gravies | 0.71 mg | 4% | CNF |
| 9131 | Soup, chicken vegetable, canned, condensed | Soups, Sauces and Gravies | 0.71 mg | 4% | CNF |
| 9132 | Soup, chicken gumbo, canned, condensed | Soups, Sauces and Gravies | 0.71 mg | 4% | CNF |
| 9133 | Chicken, broiler, drumstick, meat and skin, raw | Poultry Products | 0.71 mg | 4% | CNF |
| 9134 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 0.70 mg | 4% | USDA_SR |
| 9135 | Fish, salmon, chum, canned, drained solids with bone | Finfish and Shellfish Products | 0.70 mg | 4% | USDA_SR |
| 9136 | Split pea with ham soup, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 0.70 mg | 4% | USDA_SR |
| 9137 | Soup, chicken mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 4% | USDA_SR |
| 9138 | Fish, salmon, chum, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 0.70 mg | 4% | USDA_SR |
| 9139 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.70 mg | 4% | USDA_SR |
| 9140 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 4% | USDA_SR |
| 9141 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.70 mg | 4% | USDA_SR |
| 9142 | Lamb, New Zealand, imported, subcutaneous fat, cooked | Lamb, Veal, and Game Products | 0.70 mg | 4% | USDA_SR |
| 9143 | Babyfood, meat, turkey, junior | Baby Foods | 0.70 mg | 4% | USDA_SR |
| 9144 | Babyfood, meat, turkey, strained | Baby Foods | 0.70 mg | 4% | USDA_SR |
| 9145 | Gravy, meat or poultry, low sodium, prepared | Soups, Sauces, and Gravies | 0.70 mg | 4% | USDA_SR |
| 9146 | Gravy, turkey, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.70 mg | 4% | USDA_SR |
| 9147 | Gravy, beef, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.70 mg | 4% | USDA_SR |
| 9148 | Chicken, broilers or fryers, separable fat, raw | Poultry Products | 0.70 mg | 4% | USDA_SR |
| 9149 | Soup, beef mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 4% | USDA_SR |
| 9150 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
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