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 9551–9600 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9551 | Pork, fresh, leg (ham), rump half, separable lean and fat, raw | Pork Products | 0.62 mg | 3% | USDA_SR |
| 9552 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.62 mg | 3% | USDA_SR |
| 9553 | Babyfood, dinner, jarred or frozen, chicken with rice or barley and vegetables, all stages | Babyfoods | 0.62 mg | 3% | CNF |
| 9554 | Babyfood, dinner, lamb with fruit | Babyfoods | 0.62 mg | 3% | CNF |
| 9555 | Deli-meat, ham, cooked, fat free, sliced | Sausages and Luncheon meats | 0.62 mg | 3% | CNF |
| 9556 | Turkey, broiler, thigh, meat and skin, raw | Poultry Products | 0.62 mg | 3% | CNF |
| 9557 | Turkey, broiler, drumstick, meat and skin, raw | Poultry Products | 0.62 mg | 3% | CNF |
| 9558 | Turkey, all classes, thigh, meat and skin, raw | Poultry Products | 0.62 mg | 3% | CNF |
| 9559 | Mozzarella sticks, fried | Mixed Dishes | 0.62 mg | 3% | CNF |
| 9560 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 0.62 mg | 3% | CNF |
| 9561 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 9562 | Jam type spread, Double Fruit | Sweets | 0.62 mg | 3% | CNF |
| 9563 | Beef, fat, raw | Beef Products | 0.62 mg | 3% | CNF |
| 9564 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 9565 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.62 mg | 3% | CNF |
| 9566 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 0.62 mg | 3% | CNF |
| 9567 | Fish, bluefish, baked or broiled | Finfish and Shellfish Products | 0.62 mg | 3% | CNF |
| 9568 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 9569 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 9570 | Tomatillo, raw | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 9571 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.62 mg | 3% | CNF |
| 9572 | Pork, shoulder, picnic (arm), lean, raw | Pork Products | 0.62 mg | 3% | CNF |
| 9573 | Pork, leg, butt portion, lean and fat, raw | Pork Products | 0.62 mg | 3% | CNF |
| 9574 | Blackberry, raw | Fruits and fruit juices | 0.62 mg | 3% | CNF |
| 9575 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.62 mg | 3% | CNF |
| 9576 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 9577 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% | CNF |
| 9578 | Turkey, hen, leg, meat and skin, raw | Poultry Products | 0.62 mg | 3% | CNF |
| 9579 | Turkey, broiler, leg, meat and skin, raw | Poultry Products | 0.62 mg | 3% | CNF |
| 9580 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.61 mg | 3% | USDA_FF |
| 9581 | Poultry salad sandwich spread | Sausages and Luncheon Meats | 0.61 mg | 3% | USDA_SR |
| 9582 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 0.61 mg | 3% | USDA_SR |
| 9583 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.61 mg | 3% | USDA_SR |
| 9584 | Pie, lemon meringue, commercially prepared | Baked Products | 0.61 mg | 3% | USDA_SR |
| 9585 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 0.61 mg | 3% | USDA_SR |
| 9586 | McDONALD'S Bacon Ranch Salad with Crispy Chicken | Fast Foods | 0.61 mg | 3% | USDA_SR |
| 9587 | Avocados, raw, California | Fruits and Fruit Juices | 0.61 mg | 3% | USDA_SR |
| 9588 | Soup, vegetable chicken, canned, prepared with water, low sodium | Soups, Sauces, and Gravies | 0.61 mg | 3% | USDA_SR |
| 9589 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 0.61 mg | 3% | USDA_SR |
| 9590 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9591 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9592 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9593 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9594 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9595 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9596 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9597 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9598 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9599 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
| 9600 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.61 mg | 3% | USDA_SR |
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