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 9801–9850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9801 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_FF |
| 9802 | Salmon, sockeye, canned, total can contents | Finfish and Shellfish Products | 0.57 mg | 3% | USDA_SR |
| 9803 | Fish, Salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.57 mg | 3% | USDA_SR |
| 9804 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.57 mg | 3% | USDA_SR |
| 9805 | Turkey, skin from whole (light and dark), with added solution, raw | Poultry Products | 0.57 mg | 3% | USDA_SR |
| 9806 | Chicken, dark meat, thigh, meat and skin, with added solution, raw | Poultry Products | 0.57 mg | 3% | USDA_SR |
| 9807 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 9808 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 9809 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 9810 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.57 mg | 3% | USDA_SR |
| 9811 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% | USDA_SR |
| 9812 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.57 mg | 3% | USDA_SR |
| 9813 | Babyfood, juice, apple | Baby Foods | 0.57 mg | 3% | USDA_SR |
| 9814 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9815 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9816 | KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading | Fast Foods | 0.57 mg | 3% | USDA_SR |
| 9817 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9818 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9819 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9820 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9821 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.57 mg | 3% | USDA_SR |
| 9822 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9823 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9824 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9825 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled | Pork Products | 0.57 mg | 3% | USDA_SR |
| 9826 | Puddings, coconut cream, dry mix, regular | Sweets | 0.57 mg | 3% | USDA_SR |
| 9827 | Candies, NESTLE, AFTER EIGHT Mints | Sweets | 0.57 mg | 3% | USDA_SR |
| 9828 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 0.57 mg | 3% | USDA_SR |
| 9829 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9830 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 3% | USDA_SR |
| 9831 | Pork, fresh, shoulder, arm picnic, separable lean and fat, raw | Pork Products | 0.57 mg | 3% | USDA_SR |
| 9832 | Pork, cured, back bacon, pan-fried | Pork Products | 0.57 mg | 3% | CNF |
| 9833 | Macaroni and cheese, frozen | Mixed Dishes | 0.57 mg | 3% | CNF |
| 9834 | Fish, salmon, pink, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.57 mg | 3% | CNF |
| 9835 | Fish, salmon, sockeye (red), canned, total can contents | Finfish and Shellfish Products | 0.57 mg | 3% | CNF |
| 9836 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.57 mg | 3% | CNF |
| 9837 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9838 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9839 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9840 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.57 mg | 3% | CNF |
| 9841 | Candies, After Eight, chocolate mints | Sweets | 0.57 mg | 3% | CNF |
| 9842 | Candies, bars, Skor | Sweets | 0.57 mg | 3% | CNF |
| 9843 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9844 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9845 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9846 | Radicchio, raw | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9847 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9848 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9849 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.57 mg | 3% | CNF |
| 9850 | Pork, shoulder, picnic (arm), lean and fat, raw | Pork Products | 0.57 mg | 3% | CNF |
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