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 9401–9450 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9401 | Deli-meat, black forest ham | Sausages and Luncheon meats | 0.65 mg | 4% | CNF |
| 9402 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.65 mg | 4% | CNF |
| 9403 | Turkey, broiler, thigh, meat only, raw | Poultry Products | 0.65 mg | 4% | CNF |
| 9404 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 9405 | Lasagna with meat and sauce, frozen | Mixed Dishes | 0.65 mg | 4% | CNF |
| 9406 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 9407 | Fish, salmon, sockeye (red), canned, drained solids, salted | Finfish and Shellfish Products | 0.65 mg | 4% | CNF |
| 9408 | Fish, tuna, white, canned with oil, drained, unsalted | Finfish and Shellfish Products | 0.65 mg | 4% | CNF |
| 9409 | Fish, tuna, white, canned with oil, drained, salted | Finfish and Shellfish Products | 0.65 mg | 4% | CNF |
| 9410 | Fish, ling, raw | Finfish and Shellfish Products | 0.65 mg | 4% | CNF |
| 9411 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 9412 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 9413 | Potato salad, homemade | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 9414 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% | CNF |
| 9415 | Pork, loin, centre cut (centre chop), bone-in, lean, raw | Pork Products | 0.65 mg | 4% | CNF |
| 9416 | Raspberry, frozen, sweetened | Fruits and fruit juices | 0.65 mg | 4% | CNF |
| 9417 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.65 mg | 4% | CNF |
| 9418 | Turkey, tom, leg, meat and skin, raw | Poultry Products | 0.65 mg | 4% | CNF |
| 9419 | Turkey, all classes, back, meat and skin, roasted | Poultry Products | 0.65 mg | 4% | CNF |
| 9420 | Turkey, all classes, dark meat only, raw | Poultry Products | 0.65 mg | 4% | CNF |
| 9421 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% | CNF |
| 9422 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9423 | SILK Key Lime soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9424 | SILK Strawberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9425 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 9426 | Soup, clam chowder, manhattan, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 9427 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 9428 | Fish, butterfish, cooked, dry heat | Finfish and Shellfish Products | 0.64 mg | 4% | USDA_SR |
| 9429 | Fish, eel, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.64 mg | 4% | USDA_SR |
| 9430 | SILK Blueberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9431 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9432 | SILK Peach soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9433 | SILK Raspberry soy yogurt | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9434 | Fish, salmon, pink, canned, total can contents | Finfish and Shellfish Products | 0.64 mg | 4% | USDA_SR |
| 9435 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% | USDA_SR |
| 9436 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 0.64 mg | 4% | USDA_SR |
| 9437 | Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel) | Sausages and Luncheon Meats | 0.64 mg | 4% | USDA_SR |
| 9438 | Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium | Sausages and Luncheon Meats | 0.64 mg | 4% | USDA_SR |
| 9439 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 9440 | Turkey, whole, meat only, with added solution, raw | Poultry Products | 0.64 mg | 4% | USDA_SR |
| 9441 | Cake, coffeecake, cheese | Baked Products | 0.64 mg | 4% | USDA_SR |
| 9442 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.64 mg | 4% | USDA_SR |
| 9443 | Soup, cream of asparagus, canned, condensed | Soups, Sauces, and Gravies | 0.64 mg | 4% | USDA_SR |
| 9444 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 0.64 mg | 4% | USDA_SR |
| 9445 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 9446 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 9447 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 9448 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 9449 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated | Pork Products | 0.64 mg | 4% | USDA_SR |
| 9450 | Loganberries, frozen | Fruits and Fruit Juices | 0.64 mg | 4% | USDA_SR |
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