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 9701–9750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9701 | Soup, chicken rice, dehydrated | Soups, Sauces and Gravies | 0.60 mg | 3% | CNF |
| 9702 | Turkey, hen, meat only, roasted | Poultry Products | 0.60 mg | 3% | CNF |
| 9703 | Turkey, all classes, meat only, roasted | Poultry Products | 0.60 mg | 3% | CNF |
| 9704 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.60 mg | 3% | CNF |
| 9705 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.60 mg | 3% | CNF |
| 9706 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.60 mg | 3% | CNF |
| 9707 | Chicken, ground, with additives, raw | Poultry Products | 0.59 mg | 3% | USDA_FF |
| 9708 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 0.59 mg | 3% | USDA_FF |
| 9709 | Crustaceans, crab, alaska king, raw | Finfish and Shellfish Products | 0.59 mg | 3% | USDA_SR |
| 9710 | Sausage, smoked link sausage, pork | Sausages and Luncheon Meats | 0.59 mg | 3% | USDA_SR |
| 9711 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% | USDA_SR |
| 9712 | Turkey, retail parts, breast, meat only, with added solution, cooked, roasted | Poultry Products | 0.59 mg | 3% | USDA_SR |
| 9713 | Fish, pollock, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.59 mg | 3% | USDA_SR |
| 9714 | Ham salad spread | Sausages and Luncheon Meats | 0.59 mg | 3% | USDA_SR |
| 9715 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 0.59 mg | 3% | USDA_SR |
| 9716 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 9717 | SILK Chocolate, soymilk | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 9718 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.59 mg | 3% | USDA_SR |
| 9719 | Cream substitute, flavored, liquid | Dairy and Egg Products | 0.59 mg | 3% | USDA_SR |
| 9720 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.59 mg | 3% | USDA_SR |
| 9721 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.59 mg | 3% | USDA_SR |
| 9722 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% | USDA_SR |
| 9723 | Ice creams, BREYERS, No Sugar Added, Chocolate Caramel | Sweets | 0.59 mg | 3% | USDA_SR |
| 9724 | Beef, variety meats and by-products, tripe, raw | Beef Products | 0.59 mg | 3% | USDA_SR |
| 9725 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 9726 | CRACKER BARREL, chicken tenderloin platter, fried | Restaurant Foods | 0.59 mg | 3% | USDA_SR |
| 9727 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.59 mg | 3% | USDA_SR |
| 9728 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 9729 | Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 9730 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% | USDA_SR |
| 9731 | Nopales, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | USDA_SR |
| 9732 | Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.59 mg | 3% | USDA_SR |
| 9733 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.59 mg | 3% | USDA_SR |
| 9734 | Babyfood, dinner, jarred, chicken with cheese pasta and vegetables, all stages | Babyfoods | 0.59 mg | 3% | CNF |
| 9735 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 9736 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 9737 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 9738 | Turkey, hen, thigh, meat and skin, raw | Poultry Products | 0.59 mg | 3% | CNF |
| 9739 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.59 mg | 3% | CNF |
| 9740 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.59 mg | 3% | CNF |
| 9741 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 0.59 mg | 3% | CNF |
| 9742 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 9743 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% | CNF |
| 9744 | Fish, pollock, atlantic (boston blue), baked or broiled | Finfish and Shellfish Products | 0.59 mg | 3% | CNF |
| 9745 | Crustaceans, crab, alaska king, raw | Finfish and Shellfish Products | 0.59 mg | 3% | CNF |
| 9746 | Beef, tripe, raw | Beef Products | 0.59 mg | 3% | CNF |
| 9747 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 9748 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 9749 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
| 9750 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.59 mg | 3% | CNF |
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