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 10001–10050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10001 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 0.54 mg | 3% | CNF |
| 10002 | Fish, scup, raw | Finfish and Shellfish Products | 0.53 mg | 3% | USDA_SR |
| 10003 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 0.53 mg | 3% | USDA_SR |
| 10004 | Veal, breast, whole, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.53 mg | 3% | USDA_SR |
| 10005 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.53 mg | 3% | USDA_SR |
| 10006 | Babyfood, dinner, vegetables chicken, strained | Baby Foods | 0.53 mg | 3% | USDA_SR |
| 10007 | Babyfood, dinner, spaghetti and tomato and meat, junior | Baby Foods | 0.53 mg | 3% | USDA_SR |
| 10008 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.53 mg | 3% | USDA_SR |
| 10009 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.53 mg | 3% | USDA_SR |
| 10010 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.53 mg | 3% | USDA_SR |
| 10011 | Bratwurst, pork, cooked | Sausages and Luncheon Meats | 0.53 mg | 3% | USDA_SR |
| 10012 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.53 mg | 3% | USDA_SR |
| 10013 | KFC, Fried Chicken, ORIGINAL RECIPE, Breast, meat only, skin and breading removed | Fast Foods | 0.53 mg | 3% | USDA_SR |
| 10014 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 10015 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 10016 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.53 mg | 3% | USDA_SR |
| 10017 | T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded | Restaurant Foods | 0.53 mg | 3% | USDA_SR |
| 10018 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 10019 | Pork, cured, ham, separable fat, boneless, heated | Pork Products | 0.53 mg | 3% | USDA_SR |
| 10020 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.53 mg | 3% | USDA_SR |
| 10021 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.53 mg | 3% | USDA_SR |
| 10022 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 10023 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 10024 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.53 mg | 3% | USDA_SR |
| 10025 | Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw | Pork Products | 0.53 mg | 3% | USDA_SR |
| 10026 | Fish, salmon, sockeye (red), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.53 mg | 3% | USDA_SR |
| 10027 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.53 mg | 3% | USDA_SR |
| 10028 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.53 mg | 3% | USDA_SR |
| 10029 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.53 mg | 3% | CNF |
| 10030 | Babyfood, dinner, jarred or frozen, turkey with rice or barley and vegetables, all stages | Babyfoods | 0.53 mg | 3% | CNF |
| 10031 | Soup, cream, chicken, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.53 mg | 3% | CNF |
| 10032 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.53 mg | 3% | CNF |
| 10033 | Frozen, dessert, ice milk bar, low fat | Sweets | 0.53 mg | 3% | CNF |
| 10034 | Tamale, corn | Mixed Dishes | 0.53 mg | 3% | CNF |
| 10035 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 10036 | Jam type spread, Double Fruit, Light | Sweets | 0.53 mg | 3% | CNF |
| 10037 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 10038 | Cranberry, dried, sweetened | Fruits and fruit juices | 0.53 mg | 3% | CNF |
| 10039 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 0.53 mg | 3% | CNF |
| 10040 | Fish, scup (porgy), raw | Finfish and Shellfish Products | 0.53 mg | 3% | CNF |
| 10041 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.53 mg | 3% | CNF |
| 10042 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 10043 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 10044 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 10045 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.53 mg | 3% | CNF |
| 10046 | Pork, loin, sirloin roast, boneless, lean and fat, raw | Pork Products | 0.53 mg | 3% | CNF |
| 10047 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 0.53 mg | 3% | CNF |
| 10048 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 0.52 mg | 3% | USDA_FF |
| 10049 | Crustaceans, shrimp, raw | Finfish and Shellfish Products | 0.52 mg | 3% | USDA_SR |
| 10050 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.52 mg | 3% | USDA_SR |
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