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 2051–2100 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Poultry, mechanically deboned, from backs and necks only, raw | Poultry Products | 1.73 mg | 10% |
| 2052 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 1.73 mg | 10% |
| 2053 | Beans, baked, canned, with wieners | Legumes and Legume Products | 1.73 mg | 10% |
| 2054 | Gravy, beef, dehydrated | Soups, Sauces and Gravies | 1.72 mg | 10% |
| 2055 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.72 mg | 10% |
| 2056 | Lamb, Canadian, leg, whole, lean, cooked | Lamb, Veal and Game | 1.72 mg | 10% |
| 2057 | Pancake, blueberry, homemade | Baked Products | 1.72 mg | 10% |
| 2058 | Tourtiere, homemade | Baked Products | 1.72 mg | 10% |
| 2059 | Meat stick, beef, refrigerated | Sausages and Luncheon meats | 1.72 mg | 10% |
| 2060 | Sweet roll, cheese | Baked Products | 1.71 mg | 10% |
| 2061 | Candies, milk chocolate coated raisins | Sweets | 1.71 mg | 10% |
| 2062 | Fast foods, sandwiches and burgers, crispy chicken fillet sandwich, with lettuce tomato and mayonnaise | Fast Foods | 1.71 mg | 10% |
| 2063 | Fast foods, pizza, cheese, thin crust | Fast Foods | 1.71 mg | 10% |
| 2064 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 1.71 mg | 10% |
| 2065 | Cereal, hot, cream of wheat, instant: original, prepared | Breakfast cereals | 1.71 mg | 10% |
| 2066 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 1.70 mg | 9% |
| 2067 | Soup, split pea with ham, canned, condensed | Soups, Sauces and Gravies | 1.70 mg | 9% |
| 2068 | Lychee, dried | Fruits and fruit juices | 1.70 mg | 9% |
| 2069 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 2070 | Garlic, raw | Vegetables and Vegetable Products | 1.70 mg | 9% |
| 2071 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.70 mg | 9% |
| 2072 | Veal, grain-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 1.70 mg | 9% |
| 2073 | Cookie, peanut butter, refrigerated dough | Baked Products | 1.70 mg | 9% |
| 2074 | Pancake, buttermilk, homemade | Baked Products | 1.70 mg | 9% |
| 2075 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 1.70 mg | 9% |
| 2076 | Snacks, corn nuts, barbecue | Snacks | 1.70 mg | 9% |
| 2077 | Fast foods, breakfast, croissant with egg, cheese and bacon | Fast Foods | 1.70 mg | 9% |
| 2078 | Beef, brisket, whole, lean and fat, 3mm (1/8") trim, raw | Beef Products | 1.70 mg | 9% |
| 2079 | Lamb, Canadian, foreshank, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.70 mg | 9% |
| 2080 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 1.70 mg | 9% |
| 2081 | Candies, caramel with nuts, chocolate covered | Sweets | 1.70 mg | 9% |
| 2082 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 1.70 mg | 9% |
| 2083 | Fish, salmon, native, king or chinook, kippered, canned | Finfish and Shellfish Products | 1.70 mg | 9% |
| 2084 | Fish, whitefish, native, eggs, baked | Finfish and Shellfish Products | 1.70 mg | 9% |
| 2085 | Beef, rib, rib roast with bone, lean, raw | Beef Products | 1.70 mg | 9% |
| 2086 | Sweets, sugars, maple, granulated | Sweets | 1.70 mg | 9% |
| 2087 | Refried beans, canned, vegetarian | Legumes and Legume Products | 1.70 mg | 9% |
| 2088 | Babyfood, meat, jarred and frozen, beef, puree | Babyfoods | 1.70 mg | 9% |
| 2089 | Hearts of palm, raw | Vegetables and Vegetable Products | 1.69 mg | 9% |
| 2090 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 1.69 mg | 9% |
| 2091 | Egg roll, chicken, refrigerated, heated | Mixed Dishes | 1.69 mg | 9% |
| 2092 | Beef, cured, corned beef, brisket, raw | Beef Products | 1.69 mg | 9% |
| 2093 | Fish, sablefish (black cod), smoked | Finfish and Shellfish Products | 1.69 mg | 9% |
| 2094 | Lamb, Canadian, composite cuts, lean, cooked | Lamb, Veal and Game | 1.69 mg | 9% |
| 2095 | Pimento, canned | Vegetables and Vegetable Products | 1.68 mg | 9% |
| 2096 | Lamb, brain, braised | Lamb, Veal and Game | 1.68 mg | 9% |
| 2097 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.68 mg | 9% |
| 2098 | Snacks, corn nuts, plain | Snacks | 1.67 mg | 9% |
| 2099 | Capers, canned | Spices and Herbs | 1.67 mg | 9% |
| 2100 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.67 mg | 9% |
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