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 9451–9500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9451 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.64 mg | 4% | USDA_SR |
| 9452 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 9453 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.64 mg | 4% | USDA_SR |
| 9454 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled | Pork Products | 0.64 mg | 4% | USDA_SR |
| 9455 | Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 0.64 mg | 4% | USDA_SR |
| 9456 | Steelhead trout, boiled, canned (Alaska Native) | American Indian/Alaska Native Foods | 0.64 mg | 4% | USDA_SR |
| 9457 | Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.64 mg | 4% | USDA_SR |
| 9458 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.64 mg | 4% | USDA_SR |
| 9459 | Sausage, Oktoberfest, cooked | Sausages and Luncheon meats | 0.64 mg | 4% | CNF |
| 9460 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 9461 | Turkey, all classes, drumstick, meat and skin, raw | Poultry Products | 0.64 mg | 4% | CNF |
| 9462 | Turkey, hen, thigh, meat only, raw | Poultry Products | 0.64 mg | 4% | CNF |
| 9463 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.64 mg | 4% | CNF |
| 9464 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 9465 | Raspberry, wild, raw | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 9466 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 9467 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 9468 | Fish, steelhead trout, boiled, canned | Finfish and Shellfish Products | 0.64 mg | 4% | CNF |
| 9469 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 9470 | Pork and ham, canned | Sausages and Luncheon meats | 0.64 mg | 4% | CNF |
| 9471 | Pork/ham/chicken, canned, reduced sodium | Sausages and Luncheon meats | 0.64 mg | 4% | CNF |
| 9472 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.64 mg | 4% | CNF |
| 9473 | Coffee cake, cheese | Baked Products | 0.64 mg | 4% | CNF |
| 9474 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted | Finfish and Shellfish Products | 0.64 mg | 4% | CNF |
| 9475 | Fish, salmon, coho, wild, poached | Finfish and Shellfish Products | 0.64 mg | 4% | CNF |
| 9476 | Fish, butterfish, baked or broiled | Finfish and Shellfish Products | 0.64 mg | 4% | CNF |
| 9477 | Fish, eel, mixed species, baked or broiled | Finfish and Shellfish Products | 0.64 mg | 4% | CNF |
| 9478 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 9479 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.64 mg | 4% | CNF |
| 9480 | Pork, loin, sirloin, roast, boneless, lean, roasted | Pork Products | 0.64 mg | 4% | CNF |
| 9481 | Pork, loin, sirloin roast, boneless, lean and fat, roasted | Pork Products | 0.64 mg | 4% | CNF |
| 9482 | Loganberry, frozen | Fruits and fruit juices | 0.64 mg | 4% | CNF |
| 9483 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 9484 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 0.64 mg | 4% | CNF |
| 9485 | Turkey, hen, dark meat only, raw | Poultry Products | 0.64 mg | 4% | CNF |
| 9486 | Turkey, broiler, dark meat only, raw | Poultry Products | 0.64 mg | 4% | CNF |
| 9487 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 0.64 mg | 4% | CNF |
| 9488 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% | CNF |
| 9489 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 0.63 mg | 4% | USDA_FF |
| 9490 | Turkey breast, low salt, prepackaged or deli, luncheon meat | Sausages and Luncheon Meats | 0.63 mg | 4% | USDA_SR |
| 9491 | Fish, yellowtail, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.63 mg | 4% | USDA_SR |
| 9492 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.63 mg | 4% | USDA_SR |
| 9493 | Cake, cheesecake, commercially prepared | Baked Products | 0.63 mg | 4% | USDA_SR |
| 9494 | Lamb, Australian, imported, fresh, separable fat, raw | Lamb, Veal, and Game Products | 0.63 mg | 4% | USDA_SR |
| 9495 | Cream substitute, flavored, powdered | Dairy and Egg Products | 0.63 mg | 4% | USDA_SR |
| 9496 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.63 mg | 4% | USDA_SR |
| 9497 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.63 mg | 4% | USDA_SR |
| 9498 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 0.63 mg | 4% | USDA_SR |
| 9499 | Butterbur, canned | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 9500 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
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