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 1901–1950 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Candies, sugar-coated almonds | Sweets | 1.90 mg | 11% |
| 1902 | Beef, loin, t-bone steak (porterhouse), lean and fat, 3mm (1/8") trim, raw | Beef Products | 1.90 mg | 11% |
| 1903 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 mg | 11% |
| 1904 | Corn dog, wiener/sausage with cornflour coating, frozen, prepared | Mixed Dishes | 1.90 mg | 11% |
| 1905 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.90 mg | 11% |
| 1906 | Indien, samosa, vegetarian | Mixed Dishes | 1.89 mg | 10% |
| 1907 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 1.89 mg | 10% |
| 1908 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 1.88 mg | 10% |
| 1909 | Raisin, seedless (sultana) | Fruits and fruit juices | 1.88 mg | 10% |
| 1910 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1911 | Beef, ground, medium, raw | Beef Products | 1.88 mg | 10% |
| 1912 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 1.88 mg | 10% |
| 1913 | Veal, milk-fed, shoulder, whole, lean and fat, roasted | Lamb, Veal and Game | 1.88 mg | 10% |
| 1914 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 1.88 mg | 10% |
| 1915 | Epazote, raw | Vegetables and Vegetable Products | 1.88 mg | 10% |
| 1916 | Cookie, oatmeal sandwich, cream filling | Baked Products | 1.88 mg | 10% |
| 1917 | Snacks, popcorn, cakes | Snacks | 1.87 mg | 10% |
| 1918 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 1.87 mg | 10% |
| 1919 | Soup, broth, chicken, cubed, dehydrated | Soups, Sauces and Gravies | 1.87 mg | 10% |
| 1920 | Poultry food products, turkey, canned, boned, with broth | Poultry Products | 1.86 mg | 10% |
| 1921 | Poultry food products, turkey, canned, flaked | Poultry Products | 1.86 mg | 10% |
| 1922 | Seaweed, agar, raw | Vegetables and Vegetable Products | 1.86 mg | 10% |
| 1923 | Beef, cured, corned beef, brisket, cooked | Beef Products | 1.86 mg | 10% |
| 1924 | Lamb, Canadian, loin, lean, cooked | Lamb, Veal and Game | 1.86 mg | 10% |
| 1925 | Fast foods, breakfast, biscuit with sausage | Fast Foods | 1.86 mg | 10% |
| 1926 | Fast foods, entree, crab cake | Fast Foods | 1.86 mg | 10% |
| 1927 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 1.86 mg | 10% |
| 1928 | Meat sticks, bacon and beef | Sausages and Luncheon meats | 1.86 mg | 10% |
| 1929 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 1.86 mg | 10% |
| 1930 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 1.86 mg | 10% |
| 1931 | Sandwich, egg salad, homemade | Mixed Dishes | 1.86 mg | 10% |
| 1932 | Candies, bars, Golden Almond | Sweets | 1.85 mg | 10% |
| 1933 | Snacks, popcorn, microwave, butter flavour | Snacks | 1.85 mg | 10% |
| 1934 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 1.85 mg | 10% |
| 1935 | Muffin, carrot, commercial | Baked Products | 1.85 mg | 10% |
| 1936 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 1.85 mg | 10% |
| 1937 | Mulberry, raw | Fruits and fruit juices | 1.85 mg | 10% |
| 1938 | Pork, shoulder, blade portion, bone-in, lean, braised | Pork Products | 1.85 mg | 10% |
| 1939 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 1.85 mg | 10% |
| 1940 | Cookie, sugar, refrigerated dough | Baked Products | 1.85 mg | 10% |
| 1941 | Pie, cherry, homemade, 2 crust | Baked Products | 1.85 mg | 10% |
| 1942 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 1.84 mg | 10% |
| 1943 | Cookie, brownie, homemade | Baked Products | 1.84 mg | 10% |
| 1944 | Cookie, sugar, refrigerated dough, baked | Baked Products | 1.84 mg | 10% |
| 1945 | Snacks, potato chips, cheese | Snacks | 1.84 mg | 10% |
| 1946 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.84 mg | 10% |
| 1947 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 1.83 mg | 10% |
| 1948 | Succotash, raw | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1949 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 1.83 mg | 10% |
| 1950 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 1.83 mg | 10% |
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