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 9901–9950 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9901 | Fish, pollock (alaska), baked or broiled | Finfish and Shellfish Products | 0.56 mg | 3% | CNF |
| 9902 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9903 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9904 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9905 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9906 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.56 mg | 3% | CNF |
| 9907 | Pork, loin, sirloin steak, boneless, lean, raw | Pork Products | 0.56 mg | 3% | CNF |
| 9908 | Vegetable oil, olive | Fats and Oils | 0.56 mg | 3% | CNF |
| 9909 | Cheese, roquefort (blue) | Dairy and Egg Products | 0.56 mg | 3% | CNF |
| 9910 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 0.55 mg | 3% | USDA_SR |
| 9911 | CAMPBELL'S CHUNKY, New England Clam Chowder | Soups, Sauces, and Gravies | 0.55 mg | 3% | USDA_SR |
| 9912 | Turkey, back, from whole bird, meat only, with added solution, roasted | Poultry Products | 0.55 mg | 3% | USDA_SR |
| 9913 | Turkey, breast, from whole bird, meat only, with added solution, roasted | Poultry Products | 0.55 mg | 3% | USDA_SR |
| 9914 | Fish, salmon, chum, raw | Finfish and Shellfish Products | 0.55 mg | 3% | USDA_SR |
| 9915 | Fish, pike, northern, raw | Finfish and Shellfish Products | 0.55 mg | 3% | USDA_SR |
| 9916 | Turkey from whole, light meat, meat only, with added solution, cooked, roasted | Poultry Products | 0.55 mg | 3% | USDA_SR |
| 9917 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.55 mg | 3% | USDA_SR |
| 9918 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.55 mg | 3% | USDA_SR |
| 9919 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.55 mg | 3% | USDA_SR |
| 9920 | Turkey, wing, from whole bird, meat only, with added solution, roasted | Poultry Products | 0.55 mg | 3% | USDA_SR |
| 9921 | Chicken, broilers or fryers, rotisserie, original seasoning, breast, meat and skin, cooked | Poultry Products | 0.55 mg | 3% | USDA_SR |
| 9922 | POPEYES, Fried Chicken, Mild, Breast, meat only, skin and breading removed | Fast Foods | 0.55 mg | 3% | USDA_SR |
| 9923 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9924 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9925 | Celtuce, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9926 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9927 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9928 | Plantains, yellow, raw | Fruits and Fruit Juices | 0.55 mg | 3% | USDA_SR |
| 9929 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.55 mg | 3% | USDA_SR |
| 9930 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9931 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9932 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% | USDA_SR |
| 9933 | Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw | Pork Products | 0.55 mg | 3% | USDA_SR |
| 9934 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 0.55 mg | 3% | USDA_SR |
| 9935 | Fish, salmon, king, with skin, kippered, (Alaska Native) | American Indian/Alaska Native Foods | 0.55 mg | 3% | USDA_SR |
| 9936 | Fish, salmon, coho (silver), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.55 mg | 3% | USDA_SR |
| 9937 | Candies, TWIZZLERS CHERRY BITES | Sweets | 0.55 mg | 3% | USDA_SR |
| 9938 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.55 mg | 3% | CNF |
| 9939 | Babyfood, dinner, jarred, pork with vegetables and fruit | Babyfoods | 0.55 mg | 3% | CNF |
| 9940 | Zucchini, battered and fried | Mixed Dishes | 0.55 mg | 3% | CNF |
| 9941 | Chicken, broiler, breast, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.55 mg | 3% | CNF |
| 9942 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9943 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9944 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9945 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.55 mg | 3% | CNF |
| 9946 | Sauce, spaghetti, with garden vegetables, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 9947 | Sauce, spaghetti, with onion and garlic, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 9948 | Sauce, spaghetti, with mushroom and green pepper, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 9949 | Dessert, mousse, chocolate, homemade | Sweets | 0.55 mg | 3% | CNF |
| 9950 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 0.55 mg | 3% | CNF |
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