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 1951–2000 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Pork, brains, braised | Pork Products | 1.82 mg | 10% |
| 1952 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1953 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1954 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 1.82 mg | 10% |
| 1955 | Fast foods, mexican, burrito with beans, cheese and beef | Fast Foods | 1.82 mg | 10% |
| 1956 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.82 mg | 10% |
| 1957 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.81 mg | 10% |
| 1958 | Vermicelli, made from soy, dry | Legumes and Legume Products | 1.81 mg | 10% |
| 1959 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 1.81 mg | 10% |
| 1960 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 1.80 mg | 10% |
| 1961 | Deli-meat, roast beef, cooked, sliced | Sausages and Luncheon meats | 1.80 mg | 10% |
| 1962 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.80 mg | 10% |
| 1963 | Jujube (chinese date), dried | Fruits and fruit juices | 1.80 mg | 10% |
| 1964 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1965 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1966 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1967 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.80 mg | 10% |
| 1968 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.80 mg | 10% |
| 1969 | Beef, ground, lean, raw | Beef Products | 1.80 mg | 10% |
| 1970 | Beef, ground, regular, raw | Beef Products | 1.80 mg | 10% |
| 1971 | Lamb, Canadian, foreshank, lean, cooked | Lamb, Veal and Game | 1.80 mg | 10% |
| 1972 | Veal, milk-fed, shoulder, whole, lean, roasted | Lamb, Veal and Game | 1.80 mg | 10% |
| 1973 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 1.80 mg | 10% |
| 1974 | Danish pastry, cheese | Baked Products | 1.80 mg | 10% |
| 1975 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 1.80 mg | 10% |
| 1976 | Pancake, plain, homemade | Baked Products | 1.80 mg | 10% |
| 1977 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% |
| 1978 | Candied foods, pineapple | Sweets | 1.80 mg | 10% |
| 1979 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 1.80 mg | 10% |
| 1980 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.80 mg | 10% |
| 1981 | Hot chocolate with marshmallows, powder, mix | Beverages | 1.80 mg | 10% |
| 1982 | Hot chocolate, rich, mix, powder | Beverages | 1.80 mg | 10% |
| 1983 | Meatless, luncheon slices | Legumes and Legume Products | 1.80 mg | 10% |
| 1984 | Fish, salmon, native, king or chinook, smoked, canned | Finfish and Shellfish Products | 1.80 mg | 10% |
| 1985 | Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.80 mg | 10% |
| 1986 | Beef, flank, flank steak, boneless, lean, raw | Beef Products | 1.80 mg | 10% |
| 1987 | Agave, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1988 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 1989 | Sandwich, tuna salad, homemade | Mixed Dishes | 1.80 mg | 10% |
| 1990 | Pizza roll, frozen, unprepared | Mixed Dishes | 1.80 mg | 10% |
| 1991 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.80 mg | 10% |
| 1992 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 1.79 mg | 10% |
| 1993 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 1.79 mg | 10% |
| 1994 | Spaghetti with meat sauce | Mixed Dishes | 1.79 mg | 10% |
| 1995 | Chicken, broiler, meat, skin, giblets and neck, batter dipped, fried | Poultry Products | 1.79 mg | 10% |
| 1996 | Chicken, capons, meat, skin, giblets and neck, roasted | Poultry Products | 1.79 mg | 10% |
| 1997 | Turkey, all classes, liver, simmered | Poultry Products | 1.79 mg | 10% |
| 1998 | Raisin, golden seedless | Fruits and fruit juices | 1.79 mg | 10% |
| 1999 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 1.79 mg | 10% |
| 2000 | Pheasant, leg, meat only, raw | Poultry Products | 1.78 mg | 10% |
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