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 9851–9900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9851 | Sausage, smoked, pork, pre-cooked | Sausages and Luncheon meats | 0.57 mg | 3% | CNF |
| 9852 | Soup, cream, celery, canned, condensed | Soups, Sauces and Gravies | 0.57 mg | 3% | CNF |
| 9853 | Fish, tilapia, raw | Finfish and Shellfish Products | 0.56 mg | 3% | USDA_SR |
| 9854 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 0.56 mg | 3% | USDA_SR |
| 9855 | Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C | Snacks | 0.56 mg | 3% | USDA_SR |
| 9856 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 0.56 mg | 3% | USDA_SR |
| 9857 | Soup, clam chowder, new england, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.56 mg | 3% | USDA_SR |
| 9858 | Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.56 mg | 3% | USDA_SR |
| 9859 | McDONALD'S, Hash Brown | Fast Foods | 0.56 mg | 3% | USDA_SR |
| 9860 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 0.56 mg | 3% | USDA_SR |
| 9861 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 0.56 mg | 3% | USDA_SR |
| 9862 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.56 mg | 3% | USDA_SR |
| 9863 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.56 mg | 3% | USDA_SR |
| 9864 | Oil, olive, salad or cooking | Fats and Oils | 0.56 mg | 3% | USDA_SR |
| 9865 | Babyfood, juice, apple and peach | Baby Foods | 0.56 mg | 3% | USDA_SR |
| 9866 | Cheese, roquefort | Dairy and Egg Products | 0.56 mg | 3% | USDA_SR |
| 9867 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9868 | Restaurant, family style, hash browns | Restaurant Foods | 0.56 mg | 3% | USDA_SR |
| 9869 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.56 mg | 3% | USDA_SR |
| 9870 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9871 | Sesbania flower, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9872 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9873 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9874 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9875 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9876 | Sesbania flower, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9877 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9878 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9879 | DENNY'S, hash browns | Restaurant Foods | 0.56 mg | 3% | USDA_SR |
| 9880 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9881 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.56 mg | 3% | USDA_SR |
| 9882 | Canadian bacon, cooked, pan-fried | Pork Products | 0.56 mg | 3% | USDA_SR |
| 9883 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled | Pork Products | 0.56 mg | 3% | USDA_SR |
| 9884 | Cream substitute, liquid, light | Dairy and Egg Products | 0.56 mg | 3% | USDA_SR |
| 9885 | Fish, Salmon, Chum, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.56 mg | 3% | USDA_SR |
| 9886 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.56 mg | 3% | USDA_SR |
| 9887 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.56 mg | 3% | USDA_SR |
| 9888 | Restaurant, Chinese, chicken and vegetables | Restaurant Foods | 0.56 mg | 3% | USDA_SR |
| 9889 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 0.56 mg | 3% | USDA_SR |
| 9890 | Sausage, smoked, pork, pre-cooked, reheated | Sausages and Luncheon meats | 0.56 mg | 3% | CNF |
| 9891 | Sausage, Oktoberfest, raw | Sausages and Luncheon meats | 0.56 mg | 3% | CNF |
| 9892 | Chinese dish, chicken and vegetables, restaurant prepared | Mixed Dishes | 0.56 mg | 3% | CNF |
| 9893 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9894 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9895 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9896 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9897 | Fish, tilapia, raw | Finfish and Shellfish Products | 0.56 mg | 3% | CNF |
| 9898 | Coffee whitener, liquid, light | Dairy and Egg Products | 0.56 mg | 3% | CNF |
| 9899 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9900 | Candies, bars, Alpine White bar with almonds | Sweets | 0.56 mg | 3% | CNF |
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