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 9351–9400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9351 | Bologna, beef and pork, low fat | Sausages and Luncheon Meats | 0.66 mg | 4% | USDA_SR |
| 9352 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 0.66 mg | 4% | USDA_SR |
| 9353 | Chinese dish, fried rice without meat, restaurant prepared | Mixed Dishes | 0.66 mg | 4% | CNF |
| 9354 | Sausage, kielbasa (kolbassa) | Sausages and Luncheon meats | 0.66 mg | 4% | CNF |
| 9355 | Turkey, broiler, drumstick, meat only, raw | Poultry Products | 0.66 mg | 4% | CNF |
| 9356 | Turkey, hen, drumstick, meat and skin, raw | Poultry Products | 0.66 mg | 4% | CNF |
| 9357 | Turkey, all classes, thigh, meat only, raw | Poultry Products | 0.66 mg | 4% | CNF |
| 9358 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9359 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9360 | Beef, tripe, simmered | Beef Products | 0.66 mg | 4% | CNF |
| 9361 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9362 | Turkey, tom, thigh, meat and skin, raw | Poultry Products | 0.66 mg | 4% | CNF |
| 9363 | Turkey, tom, drumstick, meat only, raw | Poultry Products | 0.66 mg | 4% | CNF |
| 9364 | Fish, salmon, chum (keta), raw | Finfish and Shellfish Products | 0.66 mg | 4% | CNF |
| 9365 | Fish, halibut, Greenland (turbot), raw | Finfish and Shellfish Products | 0.66 mg | 4% | CNF |
| 9366 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9367 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9368 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9369 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9370 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% | CNF |
| 9371 | Pork, loin, sirloin steak, boneless, lean, roasted | Pork Products | 0.66 mg | 4% | CNF |
| 9372 | Pork, loin, sirloin steak, boneless, lean and fat, roasted | Pork Products | 0.66 mg | 4% | CNF |
| 9373 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 0.66 mg | 4% | CNF |
| 9374 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.66 mg | 4% | CNF |
| 9375 | Turkey, broiler, leg, meat only, raw | Poultry Products | 0.66 mg | 4% | CNF |
| 9376 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_FF |
| 9377 | Fish, tuna, white, canned in oil, drained solids | Finfish and Shellfish Products | 0.65 mg | 4% | USDA_SR |
| 9378 | Chicken, skin (drumsticks and thighs), with added solution, cooked, braised | Poultry Products | 0.65 mg | 4% | USDA_SR |
| 9379 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 0.65 mg | 4% | USDA_SR |
| 9380 | Fish, ling, raw | Finfish and Shellfish Products | 0.65 mg | 4% | USDA_SR |
| 9381 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% | USDA_SR |
| 9382 | Lasagna with meat & sauce, frozen entree | Meals, Entrees, and Side Dishes | 0.65 mg | 4% | USDA_SR |
| 9383 | McDONALD'S, Bacon Ranch Salad with Grilled Chicken | Fast Foods | 0.65 mg | 4% | USDA_SR |
| 9384 | McDONALD'S, Side Salad | Fast Foods | 0.65 mg | 4% | USDA_SR |
| 9385 | Fish, tuna, white, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 0.65 mg | 4% | USDA_SR |
| 9386 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.65 mg | 4% | USDA_SR |
| 9387 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.65 mg | 4% | USDA_SR |
| 9388 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 0.65 mg | 4% | USDA_SR |
| 9389 | CHICK-FIL-A, hash browns | Fast Foods | 0.65 mg | 4% | USDA_SR |
| 9390 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9391 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9392 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9393 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9394 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9395 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9396 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9397 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.65 mg | 4% | USDA_SR |
| 9398 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw | Pork Products | 0.65 mg | 4% | USDA_SR |
| 9399 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 0.65 mg | 4% | USDA_SR |
| 9400 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 0.65 mg | 4% | CNF |
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