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 9651–9700 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9651 | Wild rice, cooked | Cereal Grains and Pasta | 0.60 mg | 3% | USDA_SR |
| 9652 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.60 mg | 3% | USDA_SR |
| 9653 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | USDA_SR |
| 9654 | HORMEL ALWAYS TENDER, Boneless Pork Loin, Fresh Pork | Pork Products | 0.60 mg | 3% | USDA_SR |
| 9655 | HORMEL ALWAYS TENDER, Center Cut Chops, Fresh Pork | Pork Products | 0.60 mg | 3% | USDA_SR |
| 9656 | HORMEL ALWAYS TENDER, Pork Loin Filets, Lemon Garlic-Flavored | Pork Products | 0.60 mg | 3% | USDA_SR |
| 9657 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 9658 | Limes, raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 9659 | Soursop, raw | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 9660 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.60 mg | 3% | USDA_SR |
| 9661 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 0.60 mg | 3% | USDA_SR |
| 9662 | Babyfood, dinner, jarred, turkey with vegetables, all stages | Babyfoods | 0.60 mg | 3% | CNF |
| 9663 | Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages | Babyfoods | 0.60 mg | 3% | CNF |
| 9664 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 0.60 mg | 3% | CNF |
| 9665 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9666 | Zwieback | Babyfoods | 0.60 mg | 3% | CNF |
| 9667 | Salad dressing, sesame seed, regular | Fats and Oils | 0.60 mg | 3% | CNF |
| 9668 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9669 | Sea cucumber, native | Finfish and Shellfish Products | 0.60 mg | 3% | CNF |
| 9670 | Fish, grayling, native, cooked | Finfish and Shellfish Products | 0.60 mg | 3% | CNF |
| 9671 | Fish, arctic char, native, meat and skin, raw | Finfish and Shellfish Products | 0.60 mg | 3% | CNF |
| 9672 | Game meat, native, ringed seal, blubber, boiled | Lamb, Veal and Game | 0.60 mg | 3% | CNF |
| 9673 | Game meat, native, ringed seal, blubber, aged, solid | Lamb, Veal and Game | 0.60 mg | 3% | CNF |
| 9674 | Game meat, native, narwhal, blubber, raw | Lamb, Veal and Game | 0.60 mg | 3% | CNF |
| 9675 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 0.60 mg | 3% | CNF |
| 9676 | Fast foods, entree, salad, vegetable, no dressing, with turkey, ham and cheese | Fast Foods | 0.60 mg | 3% | CNF |
| 9677 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.60 mg | 3% | CNF |
| 9678 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 9679 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 9680 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% | CNF |
| 9681 | Veal, composite cuts, fat, raw | Lamb, Veal and Game | 0.60 mg | 3% | CNF |
| 9682 | Lamb, Canadian, fat, raw | Lamb, Veal and Game | 0.60 mg | 3% | CNF |
| 9683 | Crustaceans, shrimp, imitation (surimi) | Finfish and Shellfish Products | 0.60 mg | 3% | CNF |
| 9684 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 0.60 mg | 3% | CNF |
| 9685 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 0.60 mg | 3% | CNF |
| 9686 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.60 mg | 3% | CNF |
| 9687 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9688 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9689 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9690 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9691 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.60 mg | 3% | CNF |
| 9692 | Pork, loin, centre cut (centre steak), boneless, lean and fat, raw | Pork Products | 0.60 mg | 3% | CNF |
| 9693 | Sugar-apple, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 9694 | Soursop, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 9695 | Plantain, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 9696 | Lime, raw | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 9697 | Lemon, raw, without peel | Fruits and fruit juices | 0.60 mg | 3% | CNF |
| 9698 | Sausage, Knackwurst (knockwurst), raw | Sausages and Luncheon meats | 0.60 mg | 3% | CNF |
| 9699 | Deli-meat, ham, cooked, sliced | Sausages and Luncheon meats | 0.60 mg | 3% | CNF |
| 9700 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.60 mg | 3% | CNF |
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