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 9501–9550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9501 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 9502 | Millet, cooked | Cereal Grains and Pasta | 0.63 mg | 4% | USDA_SR |
| 9503 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.63 mg | 4% | USDA_SR |
| 9504 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.63 mg | 4% | USDA_SR |
| 9505 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw | Pork Products | 0.63 mg | 4% | USDA_SR |
| 9506 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled | Pork Products | 0.63 mg | 4% | USDA_SR |
| 9507 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled | Pork Products | 0.63 mg | 4% | USDA_SR |
| 9508 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.63 mg | 4% | USDA_SR |
| 9509 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.63 mg | 4% | USDA_SR |
| 9510 | Soup, vegetable beef, ready-to-serve, Calorie-reduced | Soups, Sauces and Gravies | 0.63 mg | 4% | CNF |
| 9511 | Deli-meat, ham, sliced, composite | Sausages and Luncheon meats | 0.63 mg | 4% | CNF |
| 9512 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 9513 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.63 mg | 4% | CNF |
| 9514 | Turkey, tom, drumstick, meat and skin, raw | Poultry Products | 0.63 mg | 4% | CNF |
| 9515 | Macaroni and beef in tomato sauce, frozen | Mixed Dishes | 0.63 mg | 4% | CNF |
| 9516 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.63 mg | 4% | CNF |
| 9517 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.63 mg | 4% | CNF |
| 9518 | Candies, bars, Baby Ruth | Sweets | 0.63 mg | 4% | CNF |
| 9519 | Cheesecake, commercial | Baked Products | 0.63 mg | 4% | CNF |
| 9520 | Lamb, Canadian, fat, cooked | Lamb, Veal and Game | 0.63 mg | 4% | CNF |
| 9521 | Fish, yellowtail, mixed species, baked or broiled | Finfish and Shellfish Products | 0.63 mg | 4% | CNF |
| 9522 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 9523 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.63 mg | 4% | CNF |
| 9524 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, raw | Pork Products | 0.63 mg | 4% | CNF |
| 9525 | Sausage, breakfast links or rounds, pork, raw | Sausages and Luncheon meats | 0.63 mg | 4% | CNF |
| 9526 | Turkey, tom, dark meat and skin, raw | Poultry Products | 0.63 mg | 4% | CNF |
| 9527 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 0.63 mg | 4% | CNF |
| 9528 | Fish, bluefish, cooked, dry heat | Finfish and Shellfish Products | 0.62 mg | 3% | USDA_SR |
| 9529 | Blackberries, raw | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 9530 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 9531 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 9532 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.62 mg | 3% | USDA_SR |
| 9533 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.62 mg | 3% | USDA_SR |
| 9534 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.62 mg | 3% | USDA_SR |
| 9535 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.62 mg | 3% | USDA_SR |
| 9536 | BURGER KING, Chicken Strips | Fast Foods | 0.62 mg | 3% | USDA_SR |
| 9537 | WENDY'S, Chicken Nuggets | Fast Foods | 0.62 mg | 3% | USDA_SR |
| 9538 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9539 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9540 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9541 | Hominy, canned, yellow | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 9542 | Hominy, canned, white | Cereal Grains and Pasta | 0.62 mg | 3% | USDA_SR |
| 9543 | Okra, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9544 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.62 mg | 3% | USDA_SR |
| 9545 | Tomatillos, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9546 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9547 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | USDA_SR |
| 9548 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled | Pork Products | 0.62 mg | 3% | USDA_SR |
| 9549 | Pork, fresh, shoulder, arm picnic, separable lean only, raw | Pork Products | 0.62 mg | 3% | USDA_SR |
| 9550 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
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