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 9201–9250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9201 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9202 | Quince, raw | Fruits and fruit juices | 0.70 mg | 4% | CNF |
| 9203 | Mammy-apple, raw | Fruits and fruit juices | 0.70 mg | 4% | CNF |
| 9204 | Gravy, turkey, canned | Soups, Sauces and Gravies | 0.70 mg | 4% | CNF |
| 9205 | Gravy, beef, canned | Soups, Sauces and Gravies | 0.70 mg | 4% | CNF |
| 9206 | Chicken, broiler, separable fat, raw | Poultry Products | 0.70 mg | 4% | CNF |
| 9207 | Mushroom, oyster | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_FF |
| 9208 | Mushroom, oyster | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_FF |
| 9209 | Broccoli, raw | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 9210 | Broccoli, raw | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 9211 | Fish, tilapia, cooked, dry heat | Finfish and Shellfish Products | 0.69 mg | 4% | USDA_SR |
| 9212 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% | USDA_SR |
| 9213 | Chicken, dark meat, drumstick, meat and skin, with added solution, raw | Poultry Products | 0.69 mg | 4% | USDA_SR |
| 9214 | Chicken, broilers or fryers, leg, meat and skin, raw | Poultry Products | 0.69 mg | 4% | USDA_SR |
| 9215 | Babyfood, dinner, beef and rice, toddler | Baby Foods | 0.69 mg | 4% | USDA_SR |
| 9216 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.69 mg | 4% | USDA_SR |
| 9217 | CAMPBELL'S, Chicken Noodle Soup, condensed | Soups, Sauces, and Gravies | 0.69 mg | 4% | USDA_SR |
| 9218 | Soup, chicken, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.69 mg | 4% | USDA_SR |
| 9219 | KFC, Crispy Chicken Strips | Fast Foods | 0.69 mg | 4% | USDA_SR |
| 9220 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_SR |
| 9221 | Salad dressing, buttermilk, lite | Fats and Oils | 0.69 mg | 4% | USDA_SR |
| 9222 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 0.69 mg | 4% | USDA_SR |
| 9223 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.69 mg | 4% | USDA_SR |
| 9224 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_SR |
| 9225 | Pork, fresh, leg (ham), shank half, separable lean and fat, raw | Pork Products | 0.69 mg | 4% | USDA_SR |
| 9226 | Pork, fresh, carcass, separable lean and fat, raw | Pork Products | 0.69 mg | 4% | USDA_SR |
| 9227 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.69 mg | 4% | USDA_SR |
| 9228 | Raspberries, raw | Fruits and Fruit Juices | 0.69 mg | 4% | USDA_SR |
| 9229 | CRACKER BARREL, steak fries | Restaurant Foods | 0.69 mg | 4% | USDA_SR |
| 9230 | Ice creams, chocolate, light | Sweets | 0.69 mg | 4% | USDA_SR |
| 9231 | Babyfood, dinner, jarred or frozen, beef with pasta and vegetables, all stages | Babyfoods | 0.69 mg | 4% | CNF |
| 9232 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.69 mg | 4% | CNF |
| 9233 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.69 mg | 4% | CNF |
| 9234 | Fish, tilapia, baked or broiled | Finfish and Shellfish Products | 0.69 mg | 4% | CNF |
| 9235 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.69 mg | 4% | CNF |
| 9236 | Salad dressing, buttermilk, light | Fats and Oils | 0.69 mg | 4% | CNF |
| 9237 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.69 mg | 4% | CNF |
| 9238 | Creamed chipped beef, frozen | Mixed Dishes | 0.69 mg | 4% | CNF |
| 9239 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.69 mg | 4% | CNF |
| 9240 | Pork, leg, shank portion, lean and fat, raw | Pork Products | 0.69 mg | 4% | CNF |
| 9241 | Pork, carcass, lean and fat, raw | Pork Products | 0.69 mg | 4% | CNF |
| 9242 | Raspberry, raw | Fruits and fruit juices | 0.69 mg | 4% | CNF |
| 9243 | Soup, lentil with bacon, ready-to-serve | Soups, Sauces and Gravies | 0.69 mg | 4% | CNF |
| 9244 | Turkey, tom, dark meat only, raw | Poultry Products | 0.69 mg | 4% | CNF |
| 9245 | Chicken, broiler, leg, meat and skin, raw | Poultry Products | 0.69 mg | 4% | CNF |
| 9246 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 9247 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.69 mg | 4% | USDA_FF |
| 9248 | Fish, scup, cooked, dry heat | Finfish and Shellfish Products | 0.68 mg | 4% | USDA_SR |
| 9249 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 0.68 mg | 4% | USDA_SR |
| 9250 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.68 mg | 4% | USDA_SR |
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