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 10101–10150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10101 | Cheese, provolone | Dairy and Egg Products | 0.52 mg | 3% | CNF |
| 10102 | Cheese, gjetost | Dairy and Egg Products | 0.52 mg | 3% | CNF |
| 10103 | Chicken, wing, meat and skin, raw | Poultry Products | 0.51 mg | 3% | USDA_FF |
| 10104 | Crustaceans, shrimp, cooked | Finfish and Shellfish Products | 0.51 mg | 3% | USDA_SR |
| 10105 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.51 mg | 3% | USDA_SR |
| 10106 | Chicken, skin (drumsticks and thighs), with added solution, raw | Poultry Products | 0.51 mg | 3% | USDA_SR |
| 10107 | Cheese, mexican, queso asadero | Dairy and Egg Products | 0.51 mg | 3% | USDA_SR |
| 10108 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.51 mg | 3% | USDA_SR |
| 10109 | Muffins, blueberry, toaster-type | Baked Products | 0.51 mg | 3% | USDA_SR |
| 10110 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% | USDA_SR |
| 10111 | Babyfood, cereal, with egg yolks, junior | Baby Foods | 0.51 mg | 3% | USDA_SR |
| 10112 | Soup, beef and vegetables, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% | USDA_SR |
| 10113 | Chicken, broiler, rotisserie, BBQ, breast, meat and skin | Poultry Products | 0.51 mg | 3% | USDA_SR |
| 10114 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 10115 | KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed | Fast Foods | 0.51 mg | 3% | USDA_SR |
| 10116 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 10117 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_SR |
| 10118 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw | Pork Products | 0.51 mg | 3% | USDA_SR |
| 10119 | Candies, TWIZZLERS Strawberry Twists Candy | Sweets | 0.51 mg | 3% | USDA_SR |
| 10120 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.51 mg | 3% | CNF |
| 10121 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 0.51 mg | 3% | CNF |
| 10122 | Turkey, all classes, wing, meat only, roasted | Poultry Products | 0.51 mg | 3% | CNF |
| 10123 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 10124 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 10125 | Turkey, tom, wing, meat, roasted | Poultry Products | 0.51 mg | 3% | CNF |
| 10126 | Candies, Twizzlers (licorice), strawberry | Sweets | 0.51 mg | 3% | CNF |
| 10127 | Muffin, blueberry, toaster-type | Baked Products | 0.51 mg | 3% | CNF |
| 10128 | Tomato, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 10129 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% | CNF |
| 10130 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 0.51 mg | 3% | CNF |
| 10131 | Parsnips, raw | Vegetables and Vegetable Products | 0.51 mg | 3% | USDA_FF |
| 10132 | Pie, peach | Baked Products | 0.50 mg | 3% | USDA_SR |
| 10133 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 10134 | Crustaceans, crab, blue, cooked, moist heat | Finfish and Shellfish Products | 0.50 mg | 3% | USDA_SR |
| 10135 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 0.50 mg | 3% | USDA_SR |
| 10136 | Fish, whitefish, mixed species, smoked | Finfish and Shellfish Products | 0.50 mg | 3% | USDA_SR |
| 10137 | Babyfood, carrots and beef, strained | Baby Foods | 0.50 mg | 3% | USDA_SR |
| 10138 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.50 mg | 3% | USDA_SR |
| 10139 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.50 mg | 3% | USDA_SR |
| 10140 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.50 mg | 3% | USDA_SR |
| 10141 | Cheese, brie | Dairy and Egg Products | 0.50 mg | 3% | USDA_SR |
| 10142 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.50 mg | 3% | USDA_SR |
| 10143 | Crustaceans, crab, blue, canned | Finfish and Shellfish Products | 0.50 mg | 3% | USDA_SR |
| 10144 | Fish, butterfish, raw | Finfish and Shellfish Products | 0.50 mg | 3% | USDA_SR |
| 10145 | Wasabi | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 10146 | Acerola juice, raw | Fruits and Fruit Juices | 0.50 mg | 3% | USDA_SR |
| 10147 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 10148 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 10149 | Soup, cream of onion, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
| 10150 | Soup, cream of celery, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 3% | USDA_SR |
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