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 9601–9650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9601 | Pork, cured, separable fat (from ham and arm picnic), roasted | Pork Products | 0.61 mg | 3% | USDA_SR |
| 9602 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.61 mg | 3% | USDA_SR |
| 9603 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9604 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 0.61 mg | 3% | CNF |
| 9605 | Sausage, Polish, smoked, pre-cooked | Sausages and Luncheon meats | 0.61 mg | 3% | CNF |
| 9606 | Pie, lemon meringue, commercial | Baked Products | 0.61 mg | 3% | CNF |
| 9607 | Fish, salmon, coho, wild, baked or broiled | Finfish and Shellfish Products | 0.61 mg | 3% | CNF |
| 9608 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9609 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9610 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9611 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9612 | Sweet potato, raw | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9613 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9614 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% | CNF |
| 9615 | Pork, cured, fat (ham and arm picnic), roasted | Pork Products | 0.61 mg | 3% | CNF |
| 9616 | Pork, loin, rib chop (rib end), bone-in, lean, raw | Pork Products | 0.61 mg | 3% | CNF |
| 9617 | Avocado, raw, california | Fruits and fruit juices | 0.61 mg | 3% | CNF |
| 9618 | Sandwich spread, chicken and/or turkey | Sausages and Luncheon meats | 0.61 mg | 3% | CNF |
| 9619 | Turkey, broiler, meat only, roasted | Poultry Products | 0.61 mg | 3% | CNF |
| 9620 | Turkey, all classes, dark meat and skin, raw | Poultry Products | 0.61 mg | 3% | CNF |
| 9621 | Chicken, thigh, boneless, skinless, raw | Poultry Products | 0.60 mg | 3% | USDA_FF |
| 9622 | Veal, composite of trimmed retail cuts, separable fat, raw | Lamb, Veal, and Game Products | 0.60 mg | 3% | USDA_SR |
| 9623 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 0.60 mg | 3% | USDA_SR |
| 9624 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.60 mg | 3% | USDA_SR |
| 9625 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 0.60 mg | 3% | USDA_SR |
| 9626 | Turkey, retail parts, wing, meat only, raw | Poultry Products | 0.60 mg | 3% | USDA_SR |
| 9627 | Turkey from whole, light meat, meat and skin, with added solution, cooked, roasted | Poultry Products | 0.60 mg | 3% | USDA_SR |
| 9628 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 0.60 mg | 3% | USDA_SR |
| 9629 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.60 mg | 3% | USDA_SR |
| 9630 | Chicken, dark meat, thigh, meat only, with added solution, raw | Poultry Products | 0.60 mg | 3% | USDA_SR |
| 9631 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.60 mg | 3% | USDA_SR |
| 9632 | Crustaceans, shrimp, mixed species, imitation, made from surimi | Finfish and Shellfish Products | 0.60 mg | 3% | USDA_SR |
| 9633 | Zwieback | Baby Foods | 0.60 mg | 3% | USDA_SR |
| 9634 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 0.60 mg | 3% | USDA_SR |
| 9635 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 0.60 mg | 3% | USDA_SR |
| 9636 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.60 mg | 3% | USDA_SR |
| 9637 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 9638 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 9639 | Salad dressing, russian dressing | Fats and Oils | 0.60 mg | 3% | USDA_SR |
| 9640 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading | Fast Foods | 0.60 mg | 3% | USDA_SR |
| 9641 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 0.60 mg | 3% | USDA_SR |
| 9642 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.60 mg | 3% | USDA_SR |
| 9643 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9644 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9645 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 9646 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9647 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9648 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9649 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9650 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
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