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 9951–10000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9951 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9952 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9953 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9954 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9955 | Celtuce, raw | Vegetables and Vegetable Products | 0.55 mg | 3% | CNF |
| 9956 | Pork, loin, sirloin steak, boneless, lean and fat, raw | Pork Products | 0.55 mg | 3% | CNF |
| 9957 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.55 mg | 3% | CNF |
| 9958 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.55 mg | 3% | CNF |
| 9959 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.54 mg | 3% | USDA_FF |
| 9960 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.54 mg | 3% | USDA_FF |
| 9961 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% | USDA_SR |
| 9962 | Turkey from whole, light meat, meat and skin, with added solution, raw | Poultry Products | 0.54 mg | 3% | USDA_SR |
| 9963 | Lamb, New Zealand, imported, sweetbread, raw | Lamb, Veal, and Game Products | 0.54 mg | 3% | USDA_SR |
| 9964 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.54 mg | 3% | USDA_SR |
| 9965 | Olive loaf, pork | Sausages and Luncheon Meats | 0.54 mg | 3% | USDA_SR |
| 9966 | CAMPBELL'S CHUNKY, Old Fashioned Vegetable Beef Soup | Soups, Sauces, and Gravies | 0.54 mg | 3% | USDA_SR |
| 9967 | Turkey, breast, from whole bird, meat only, with added solution, raw | Poultry Products | 0.54 mg | 3% | USDA_SR |
| 9968 | Turkey from whole, light meat, meat only, with added solution, raw | Poultry Products | 0.54 mg | 3% | USDA_SR |
| 9969 | Breadfruit, raw | Fruits and Fruit Juices | 0.54 mg | 3% | USDA_SR |
| 9970 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 0.54 mg | 3% | USDA_SR |
| 9971 | Turkey, wing, from whole bird, meat only, with added solution, raw | Poultry Products | 0.54 mg | 3% | USDA_SR |
| 9972 | Babyfood, cereal, with eggs, strained | Baby Foods | 0.54 mg | 3% | USDA_SR |
| 9973 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 9974 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 9975 | Fast Foods, Fried Chicken, Breast, meat only, skin and breading removed | Fast Foods | 0.54 mg | 3% | USDA_SR |
| 9976 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 9977 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 9978 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.54 mg | 3% | USDA_SR |
| 9979 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.54 mg | 3% | USDA_SR |
| 9980 | Frozen novelties, ice type, pop | Sweets | 0.54 mg | 3% | USDA_SR |
| 9981 | Pork, fresh, loin, top loin (roasts), boneless, separable lean only, raw | Pork Products | 0.54 mg | 3% | USDA_SR |
| 9982 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 0.54 mg | 3% | USDA_SR |
| 9983 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 9984 | Soup, cream, broccoli, canned, condensed | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 9985 | Turkey, hen, wing, meat only, roasted | Poultry Products | 0.54 mg | 3% | CNF |
| 9986 | Fast foods, entree, chicken, breaded and fried, breast, meat only, skin and breading removed | Fast Foods | 0.54 mg | 3% | CNF |
| 9987 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 9988 | Sausage, smoked, pork, pre-cooked, reduced fat | Sausages and Luncheon meats | 0.54 mg | 3% | CNF |
| 9989 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 9990 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.54 mg | 3% | CNF |
| 9991 | Dessert, frozen, ice pop | Sweets | 0.54 mg | 3% | CNF |
| 9992 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% | CNF |
| 9993 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 9994 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 9995 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 9996 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.54 mg | 3% | CNF |
| 9997 | Pork, loin, sirloin roast, boneless, lean, raw | Pork Products | 0.54 mg | 3% | CNF |
| 9998 | Breadfruit, raw | Fruits and fruit juices | 0.54 mg | 3% | CNF |
| 9999 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 0.54 mg | 3% | CNF |
| 10000 | Deli-meat, olive loaf, pork | Sausages and Luncheon meats | 0.54 mg | 3% | CNF |
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