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 9751–9800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9751 | Pork, loin, rib chop (rib end), bone-in, lean and fat, raw | Pork Products | 0.59 mg | 3% | CNF |
| 9752 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.59 mg | 3% | CNF |
| 9753 | Deli-meat, sandwich spread, ham | Sausages and Luncheon meats | 0.59 mg | 3% | CNF |
| 9754 | Turkey, tom, meat only, roasted | Poultry Products | 0.59 mg | 3% | CNF |
| 9755 | Turkey, hen, dark meat and skin, raw | Poultry Products | 0.59 mg | 3% | CNF |
| 9756 | Turkey, hen, meat and skin, roasted | Poultry Products | 0.59 mg | 3% | CNF |
| 9757 | Turkey, broiler, dark meat and skin, raw | Poultry Products | 0.59 mg | 3% | CNF |
| 9758 | Turkey, broiler, meat and skin, roasted | Poultry Products | 0.59 mg | 3% | CNF |
| 9759 | Chop suey, with meat, canned | Mixed Dishes | 0.59 mg | 3% | CNF |
| 9760 | Chicken, thigh, meat and skin, raw | Poultry Products | 0.59 mg | 3% | USDA_FF |
| 9761 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 0.58 mg | 3% | USDA_FF |
| 9762 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.58 mg | 3% | USDA_SR |
| 9763 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.58 mg | 3% | USDA_SR |
| 9764 | Ruffed Grouse, breast meat, skinless, raw | Poultry Products | 0.58 mg | 3% | USDA_SR |
| 9765 | Pie, egg custard, commercially prepared | Baked Products | 0.58 mg | 3% | USDA_SR |
| 9766 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.58 mg | 3% | USDA_SR |
| 9767 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 9768 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 9769 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 9770 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 9771 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 9772 | OLIVE GARDEN, chicken parmigiana without pasta | Restaurant Foods | 0.58 mg | 3% | USDA_SR |
| 9773 | Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies | Sweets | 0.58 mg | 3% | USDA_SR |
| 9774 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.58 mg | 3% | USDA_SR |
| 9775 | CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu | Restaurant Foods | 0.58 mg | 3% | USDA_SR |
| 9776 | Pork, fresh, variety meats and by-products, feet, raw | Pork Products | 0.58 mg | 3% | USDA_SR |
| 9777 | Mollusks, scallop, (bay and sea), cooked, steamed | Finfish and Shellfish Products | 0.58 mg | 3% | USDA_SR |
| 9778 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.58 mg | 3% | CNF |
| 9779 | Babyfood, dinner, jarred, chicken with vegetables and fruit | Babyfoods | 0.58 mg | 3% | CNF |
| 9780 | Babyfood, meat, turkey, puree | Babyfoods | 0.58 mg | 3% | CNF |
| 9781 | Sausage, smoked, honey garlic, pre-cooked, reheated | Sausages and Luncheon meats | 0.58 mg | 3% | CNF |
| 9782 | Sausage, smoked, honey garlic, pre-cooked | Sausages and Luncheon meats | 0.58 mg | 3% | CNF |
| 9783 | Sausage, smoked, pork, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 0.58 mg | 3% | CNF |
| 9784 | Salad, Greek, homemade | Mixed Dishes | 0.58 mg | 3% | CNF |
| 9785 | Blueberry, wild, frozen | Fruits and fruit juices | 0.58 mg | 3% | CNF |
| 9786 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 9787 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 9788 | Mollusks, scallop (bay and sea), cooked, steamed | Finfish and Shellfish Products | 0.58 mg | 3% | CNF |
| 9789 | Salad dressing, french, fat free | Fats and Oils | 0.58 mg | 3% | CNF |
| 9790 | Pie, egg custard, commercial | Baked Products | 0.58 mg | 3% | CNF |
| 9791 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 9792 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 9793 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 9794 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.58 mg | 3% | CNF |
| 9795 | Pork, feet, raw | Pork Products | 0.58 mg | 3% | CNF |
| 9796 | Plantain, cooked | Fruits and fruit juices | 0.58 mg | 3% | CNF |
| 9797 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.58 mg | 3% | CNF |
| 9798 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 0.58 mg | 3% | CNF |
| 9799 | Turkey, tom, meat and skin, roasted | Poultry Products | 0.58 mg | 3% | CNF |
| 9800 | Turkey, all classes, meat and skin, roasted | Poultry Products | 0.58 mg | 3% | CNF |
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