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 9301–9350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9301 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.67 mg | 4% | USDA_SR |
| 9302 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.67 mg | 4% | USDA_SR |
| 9303 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.67 mg | 4% | USDA_SR |
| 9304 | Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated | Pork Products | 0.67 mg | 4% | USDA_SR |
| 9305 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.67 mg | 4% | USDA_SR |
| 9306 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% | USDA_SR |
| 9307 | Plantains, green, fried | Fruits and Fruit Juices | 0.67 mg | 4% | USDA_SR |
| 9308 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.67 mg | 4% | USDA_SR |
| 9309 | Restaurant, Chinese, chicken chow mein | Restaurant Foods | 0.67 mg | 4% | USDA_SR |
| 9310 | Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) | Pork Products | 0.67 mg | 4% | USDA_SR |
| 9311 | Babyfood, dinner, jarred, chicken with pasta and vegetables, all stages | Babyfoods | 0.67 mg | 4% | CNF |
| 9312 | Babyfood, meat, jarred and frozen, chicken, puree | Babyfoods | 0.67 mg | 4% | CNF |
| 9313 | Sausage, kielbasa (kolbassa), extra lean | Sausages and Luncheon meats | 0.67 mg | 4% | CNF |
| 9314 | Plantain, green, fried | Fruits and fruit juices | 0.67 mg | 4% | CNF |
| 9315 | Turkey, all classes, leg, meat only, raw | Poultry Products | 0.67 mg | 4% | CNF |
| 9316 | Turkey, hen, leg, meat only, raw | Poultry Products | 0.67 mg | 4% | CNF |
| 9317 | Chicken, sautéed with almonds (almond guy ding) | Mixed Dishes | 0.67 mg | 4% | CNF |
| 9318 | Poutine | Mixed Dishes | 0.67 mg | 4% | CNF |
| 9319 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.67 mg | 4% | CNF |
| 9320 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.67 mg | 4% | CNF |
| 9321 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.67 mg | 4% | CNF |
| 9322 | Candies, bars, 3 Musketeers | Sweets | 0.67 mg | 4% | CNF |
| 9323 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 0.67 mg | 4% | CNF |
| 9324 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 0.67 mg | 4% | CNF |
| 9325 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% | CNF |
| 9326 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 4% | CNF |
| 9327 | Pork, leg, butt portion, lean, raw | Pork Products | 0.67 mg | 4% | CNF |
| 9328 | Chinese dish, chow mein, chicken | Mixed Dishes | 0.67 mg | 4% | CNF |
| 9329 | Chicken, drumstick, meat and skin, raw | Poultry Products | 0.67 mg | 4% | USDA_FF |
| 9330 | Beef, variety meats and by-products, tripe, cooked, simmered | Beef Products | 0.66 mg | 4% | USDA_SR |
| 9331 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.66 mg | 4% | USDA_SR |
| 9332 | Knackwurst, knockwurst, pork, beef | Sausages and Luncheon Meats | 0.66 mg | 4% | USDA_SR |
| 9333 | Babyfood, dinner, chicken stew, toddler | Baby Foods | 0.66 mg | 4% | USDA_SR |
| 9334 | Fish, halibut, Greenland, raw | Finfish and Shellfish Products | 0.66 mg | 4% | USDA_SR |
| 9335 | Soup, chicken noodle, low sodium, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.66 mg | 4% | USDA_SR |
| 9336 | Turkey breast, pre-basted, meat and skin, cooked, roasted | Poultry Products | 0.66 mg | 4% | USDA_SR |
| 9337 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.66 mg | 4% | USDA_SR |
| 9338 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9339 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9340 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9341 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9342 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 0.66 mg | 4% | USDA_SR |
| 9343 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9344 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9345 | Tamales, masa and pork filling (Hopi) | American Indian/Alaska Native Foods | 0.66 mg | 4% | USDA_SR |
| 9346 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9347 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 4% | USDA_SR |
| 9348 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 0.66 mg | 4% | USDA_SR |
| 9349 | Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.66 mg | 4% | USDA_SR |
| 9350 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.66 mg | 4% | USDA_SR |
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