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 2101–2150 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Fast foods, mexican, taco with beef, cheese and lettuce, soft | Fast Foods | 1.67 mg | 9% |
| 2102 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 2103 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 2104 | Potato pancake, homemade | Vegetables and Vegetable Products | 1.67 mg | 9% |
| 2105 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 1.67 mg | 9% |
| 2106 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 1.67 mg | 9% |
| 2107 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 1.67 mg | 9% |
| 2108 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 1.67 mg | 9% |
| 2109 | Veal, brain, braised | Lamb, Veal and Game | 1.67 mg | 9% |
| 2110 | French toast, homemade, with 2% milk and margarine | Baked Products | 1.67 mg | 9% |
| 2111 | Chicken, broiler, meat, skin, giblets and neck, roasted | Poultry Products | 1.66 mg | 9% |
| 2112 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 1.66 mg | 9% |
| 2113 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.66 mg | 9% |
| 2114 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 1.65 mg | 9% |
| 2115 | Fast foods, breakfast, croissant with egg, cheese and sausage | Fast Foods | 1.65 mg | 9% |
| 2116 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.65 mg | 9% |
| 2117 | Fast foods, egg, cheese and bacon griddlecake sandwich | Fast Foods | 1.65 mg | 9% |
| 2118 | Chicken, broiler, back, meat, fried | Poultry Products | 1.65 mg | 9% |
| 2119 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.65 mg | 9% |
| 2120 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.65 mg | 9% |
| 2121 | Lamb, New Zealand, rib, lean, roasted | Lamb, Veal and Game | 1.65 mg | 9% |
| 2122 | Chicken, stewing, meat, skin, giblets and neck, stewed | Poultry Products | 1.64 mg | 9% |
| 2123 | Chicken, stewing, dark meat only, stewed | Poultry Products | 1.64 mg | 9% |
| 2124 | Mustard greens, raw | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 2125 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 1.64 mg | 9% |
| 2126 | Fish, sablefish (black cod), baked or broiled | Finfish and Shellfish Products | 1.64 mg | 9% |
| 2127 | Lamb, New Zealand, composite cuts, lean, raw | Lamb, Veal and Game | 1.64 mg | 9% |
| 2128 | Lamb, New Zealand, leg, chop / steak, lean, raw | Lamb, Veal and Game | 1.64 mg | 9% |
| 2129 | Veal, leg (round), lean and fat, pan-fried, breaded | Lamb, Veal and Game | 1.64 mg | 9% |
| 2130 | Veal, leg (round), lean, pan-fried, breaded | Lamb, Veal and Game | 1.64 mg | 9% |
| 2131 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 1.64 mg | 9% |
| 2132 | Taco shell, baked | Baked Products | 1.64 mg | 9% |
| 2133 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 1.64 mg | 9% |
| 2134 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 1.64 mg | 9% |
| 2135 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 1.64 mg | 9% |
| 2136 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 1.63 mg | 9% |
| 2137 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 1.63 mg | 9% |
| 2138 | Snacks, tortilla chips, nacho, light | Snacks | 1.63 mg | 9% |
| 2139 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.63 mg | 9% |
| 2140 | Lamb, New Zealand, tenderloin, lean, raw | Lamb, Veal and Game | 1.63 mg | 9% |
| 2141 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 2142 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 1.63 mg | 9% |
| 2143 | Fish, mackerel, atlantic, raw | Finfish and Shellfish Products | 1.63 mg | 9% |
| 2144 | Fish, tuna, light, canned in water, drained, salted | Finfish and Shellfish Products | 1.63 mg | 9% |
| 2145 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 1.62 mg | 9% |
| 2146 | Chicken, broiler, back, meat and skin, flour coated, fried | Poultry Products | 1.62 mg | 9% |
| 2147 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 1.62 mg | 9% |
| 2148 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 1.62 mg | 9% |
| 2149 | Cake, pound, commercial, made with other than butter | Baked Products | 1.62 mg | 9% |
| 2150 | Muffin, blueberry, dry mix, unprepared | Baked Products | 1.62 mg | 9% |
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