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 151–200 of 374 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% |
| 152 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% |
| 153 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.30 mg | 7% |
| 154 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 1.30 mg | 7% |
| 155 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.29 mg | 7% |
| 156 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.29 mg | 7% |
| 157 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.28 mg | 7% |
| 158 | Pork, cured, bacon, cooked, restaurant | Pork Products | 1.28 mg | 7% |
| 159 | Mushroom, enoki | Vegetables and Vegetable Products | 1.27 mg | 7% |
| 160 | Spinach, baby | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 161 | Spinach, baby | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 162 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 1.24 mg | 7% |
| 163 | Tomato, puree, canned | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 164 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 1.20 mg | 7% |
| 165 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.18 mg | 7% |
| 166 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 1.17 mg | 6% |
| 167 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 1.17 mg | 6% |
| 168 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 1.14 mg | 6% |
| 169 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.14 mg | 6% |
| 170 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 1.14 mg | 6% |
| 171 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 1.12 mg | 6% |
| 172 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 1.11 mg | 6% |
| 173 | Turkey, ground, 93% lean/ 7% fat, raw | Poultry Products | 1.09 mg | 6% |
| 174 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.08 mg | 6% |
| 175 | Spinach, mature | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 176 | Spinach, mature | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 177 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 178 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.04 mg | 6% |
| 179 | Flour, 00 | Cereal Grains and Pasta | 0.99 mg | 5% |
| 180 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 181 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.95 mg | 5% |
| 182 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 0.94 mg | 5% |
| 183 | Pork, loin, tenderloin, boneless, raw | Pork Products | 0.93 mg | 5% |
| 184 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 185 | Restaurant, Latino, tamale, pork | Restaurant Foods | 0.87 mg | 5% |
| 186 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.87 mg | 5% |
| 187 | Ham, sliced, restaurant | Pork Products | 0.86 mg | 5% |
| 188 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 189 | Pork, ground, raw | Pork Products | 0.79 mg | 4% |
| 190 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.78 mg | 4% |
| 191 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.78 mg | 4% |
| 192 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 193 | Collards, raw | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 194 | Mushroom, beech | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 195 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 196 | Mushroom, oyster | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 197 | Mushroom, oyster | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 198 | Broccoli, raw | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 199 | Broccoli, raw | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 200 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.69 mg | 4% |
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