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 2001–2050 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 2002 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 1.78 mg | 10% |
| 2003 | Lamb, Canadian, ground, cooked | Lamb, Veal and Game | 1.78 mg | 10% |
| 2004 | Wiener (frankfurter), beef, pork, and turkey, fat free | Sausages and Luncheon meats | 1.78 mg | 10% |
| 2005 | Wiener (frankfurter), reduced fat | Sausages and Luncheon meats | 1.78 mg | 10% |
| 2006 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 1.78 mg | 10% |
| 2007 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 2008 | Lasagna with meat sauce, homemade | Mixed Dishes | 1.78 mg | 10% |
| 2009 | Candies, fudge, chocolate, homemade | Sweets | 1.77 mg | 10% |
| 2010 | Veal, milk-fed, shoulder, blade steak, lean and fat, raw | Lamb, Veal and Game | 1.77 mg | 10% |
| 2011 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 1.77 mg | 10% |
| 2012 | Fast foods, breakfast, bagel, with egg, sausage patty, cheese, and condiments | Fast Foods | 1.77 mg | 10% |
| 2013 | Fast food, quesadilla, chicken | Fast Foods | 1.77 mg | 10% |
| 2014 | Meatball, Italian style, frozen | Mixed Dishes | 1.77 mg | 10% |
| 2015 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 1.77 mg | 10% |
| 2016 | Lamb, cubed for stew or kabob, lean, raw | Lamb, Veal and Game | 1.77 mg | 10% |
| 2017 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 1.77 mg | 10% |
| 2018 | Cereal, hot, cream of wheat, quick, prepared | Breakfast cereals | 1.76 mg | 10% |
| 2019 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 1.76 mg | 10% |
| 2020 | Fast foods, mexican, tostada with beef and cheese | Fast Foods | 1.76 mg | 10% |
| 2021 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.76 mg | 10% |
| 2022 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 1.76 mg | 10% |
| 2023 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 1.76 mg | 10% |
| 2024 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 1.76 mg | 10% |
| 2025 | Fast foods, mexican, chimichanga with beef, cheese and red chili peppers | Fast Foods | 1.75 mg | 10% |
| 2026 | Candies, truffles, homemade | Sweets | 1.75 mg | 10% |
| 2027 | Pork, shoulder, blade portion, bone-in, lean and fat, braised | Pork Products | 1.75 mg | 10% |
| 2028 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 1.75 mg | 10% |
| 2029 | Beans, mungo, boiled | Legumes and Legume Products | 1.75 mg | 10% |
| 2030 | Beans, mungo, boiled, salted | Legumes and Legume Products | 1.75 mg | 10% |
| 2031 | Lamb, brain, raw | Lamb, Veal and Game | 1.75 mg | 10% |
| 2032 | Veal, grain-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 1.75 mg | 10% |
| 2033 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 2034 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.74 mg | 10% |
| 2035 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.74 mg | 10% |
| 2036 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 1.74 mg | 10% |
| 2037 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, roasted | Lamb, Veal and Game | 1.74 mg | 10% |
| 2038 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.74 mg | 10% |
| 2039 | Beef, loin, bottom sirloin tri-tip roast, boneless, lean, raw | Beef Products | 1.74 mg | 10% |
| 2040 | Yam, flour | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 2041 | Snacks, multigrain chips, plain | Snacks | 1.74 mg | 10% |
| 2042 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 1.74 mg | 10% |
| 2043 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 1.74 mg | 10% |
| 2044 | Deli-meat, Old fashioned smoked brisket, sliced | Sausages and Luncheon meats | 1.74 mg | 10% |
| 2045 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 1.73 mg | 10% |
| 2046 | Candies, M&M's Almond Chocolate Candies | Sweets | 1.73 mg | 10% |
| 2047 | Deli-meat, Beerwurst, (Beer salami, Bierwurst), pork and beef | Sausages and Luncheon meats | 1.73 mg | 10% |
| 2048 | Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments | Fast Foods | 1.73 mg | 10% |
| 2049 | Fast foods, pizza, sausage, thin crust | Fast Foods | 1.73 mg | 10% |
| 2050 | Indian, bread, naan, whole-wheat | Baked Products | 1.73 mg | 10% |
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