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 2151–2200 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 1.62 mg | 9% |
| 2152 | Lamb, New Zealand, tenderloin, lean and fat, raw | Lamb, Veal and Game | 1.62 mg | 9% |
| 2153 | Refried beans | Legumes and Legume Products | 1.62 mg | 9% |
| 2154 | Sweets, sugars, maple, hard | Sweets | 1.61 mg | 9% |
| 2155 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 1.61 mg | 9% |
| 2156 | Abiyuch, raw | Fruits and fruit juices | 1.61 mg | 9% |
| 2157 | Indian, bread, paratha, whole-wheat | Baked Products | 1.61 mg | 9% |
| 2158 | Chicken, roasting, meat, skin, giblets and neck, roasted | Poultry Products | 1.61 mg | 9% |
| 2159 | Pork, cured, ham patties, grilled | Pork Products | 1.61 mg | 9% |
| 2160 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 1.61 mg | 9% |
| 2161 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 1.61 mg | 9% |
| 2162 | Game meat, water buffalo, raw | Lamb, Veal and Game | 1.61 mg | 9% |
| 2163 | Veal, grain-fed, loin chop, lean, braised | Lamb, Veal and Game | 1.61 mg | 9% |
| 2164 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 1.61 mg | 9% |
| 2165 | Elderberry, raw | Fruits and fruit juices | 1.60 mg | 9% |
| 2166 | Passion fruit, purple, raw | Fruits and fruit juices | 1.60 mg | 9% |
| 2167 | Pork, brains, raw | Pork Products | 1.60 mg | 9% |
| 2168 | Chives, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 2169 | Peas, pigeon, raw | Vegetables and Vegetable Products | 1.60 mg | 9% |
| 2170 | Nuts, almond paste, sweetened | Nuts and Seeds | 1.60 mg | 9% |
| 2171 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 1.60 mg | 9% |
| 2172 | Fish, tuna, skipjack (aku), baked or broiled | Finfish and Shellfish Products | 1.60 mg | 9% |
| 2173 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.60 mg | 9% |
| 2174 | Veal, milk-fed, cutlets (inside top round), pan-fried | Lamb, Veal and Game | 1.60 mg | 9% |
| 2175 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 1.60 mg | 9% |
| 2176 | Snacks, potato chips, sour cream and onion | Snacks | 1.60 mg | 9% |
| 2177 | Snacks, potato chips, dried potatoes, cheese | Snacks | 1.60 mg | 9% |
| 2178 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.60 mg | 9% |
| 2179 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.60 mg | 9% |
| 2180 | Fast foods, mexican, enchilada with cheese and beef | Fast Foods | 1.60 mg | 9% |
| 2181 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8"), cooked | Lamb, Veal and Game | 1.60 mg | 9% |
| 2182 | Lamb, New Zealand, frozen, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.60 mg | 9% |
| 2183 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.60 mg | 9% |
| 2184 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.60 mg | 9% |
| 2185 | Beef, hip, eye of round roast, boneless, lean, raw | Beef Products | 1.60 mg | 9% |
| 2186 | Beef, hip, eye of round steak, boneless, lean, raw | Beef Products | 1.60 mg | 9% |
| 2187 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.60 mg | 9% |
| 2188 | Pie, cherry, commercial, 2 crust | Baked Products | 1.59 mg | 9% |
| 2189 | Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.59 mg | 9% |
| 2190 | Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted | Pork Products | 1.59 mg | 9% |
| 2191 | Fast foods, mexican, taco with chicken, cheese and lettuce, soft | Fast Foods | 1.59 mg | 9% |
| 2192 | Fish, carp, baked or broiled | Finfish and Shellfish Products | 1.59 mg | 9% |
| 2193 | Poultry food products, chicken, flaked, canned, deboned with broth | Poultry Products | 1.58 mg | 9% |
| 2194 | Poultry food products, chicken, canned, flaked | Poultry Products | 1.58 mg | 9% |
| 2195 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 2196 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.58 mg | 9% |
| 2197 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.58 mg | 9% |
| 2198 | Cake, sponge, homemade | Baked Products | 1.58 mg | 9% |
| 2199 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 1.58 mg | 9% |
| 2200 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 1.58 mg | 9% |
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