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 2201–2250 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 1.58 mg | 9% |
| 2202 | Fast foods, sandwiches and burgers, grilled chicken sandwich with lettuce, tomato and spread | Fast Foods | 1.58 mg | 9% |
| 2203 | Fast foods, pizza, cheese, meat (pepperoni, ground beef and sausage) and vegetables, regular crust | Fast Foods | 1.58 mg | 9% |
| 2204 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 1.58 mg | 9% |
| 2205 | Fast foods, breakfast, biscuit with egg, cheese and bacon | Fast Foods | 1.57 mg | 9% |
| 2206 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, with tuna salad, lettuce and tomatoes | Fast Foods | 1.57 mg | 9% |
| 2207 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.57 mg | 9% |
| 2208 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 2209 | Cake, pound, homemade | Baked Products | 1.57 mg | 9% |
| 2210 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.57 mg | 9% |
| 2211 | Poultry, mechanically deboned, from backs and necks with skin, raw | Poultry Products | 1.57 mg | 9% |
| 2212 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 1.57 mg | 9% |
| 2213 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 1.57 mg | 9% |
| 2214 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.57 mg | 9% |
| 2215 | Lamb, New Zealand, rack - partly frenched, lean and fat, fast roasted | Lamb, Veal and Game | 1.57 mg | 9% |
| 2216 | Game meat, rabbit, domesticated, composite cuts, raw | Lamb, Veal and Game | 1.57 mg | 9% |
| 2217 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 1.57 mg | 9% |
| 2218 | Pork, shoulder, blade portion, bone-in, lean, broiled | Pork Products | 1.56 mg | 9% |
| 2219 | Pork, shoulder, blade portion, bone-in, lean, roasted | Pork Products | 1.56 mg | 9% |
| 2220 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 2221 | Hummus, homemade | Legumes and Legume Products | 1.56 mg | 9% |
| 2222 | Candies, fondant, sweet chocolate coated | Sweets | 1.56 mg | 9% |
| 2223 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese | Fast Foods | 1.56 mg | 9% |
| 2224 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 1.56 mg | 9% |
| 2225 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 1.56 mg | 9% |
| 2226 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 1.56 mg | 9% |
| 2227 | Sandwich, salmon salad, homemade | Mixed Dishes | 1.56 mg | 9% |
| 2228 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 1.55 mg | 9% |
| 2229 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 2230 | Beef, hip, eye of round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.55 mg | 9% |
| 2231 | Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 1.55 mg | 9% |
| 2232 | Egg roll, pork, refrigerated, heated | Mixed Dishes | 1.55 mg | 9% |
| 2233 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.55 mg | 9% |
| 2234 | Snacks, vegetable chips | Snacks | 1.55 mg | 9% |
| 2235 | Sausage, Chorizo, dry | Sausages and Luncheon meats | 1.55 mg | 9% |
| 2236 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.55 mg | 9% |
| 2237 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 1.55 mg | 9% |
| 2238 | Currant, european black, raw | Fruits and fruit juices | 1.54 mg | 9% |
| 2239 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 2240 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 2241 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 1.54 mg | 9% |
| 2242 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.54 mg | 9% |
| 2243 | Lamb, New Zealand, frozen, composite, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.54 mg | 9% |
| 2244 | Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.54 mg | 9% |
| 2245 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.54 mg | 9% |
| 2246 | Chicken, broiler, meat, skin, giblets and neck, stewed | Poultry Products | 1.53 mg | 8% |
| 2247 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 1.53 mg | 8% |
| 2248 | Fish, tuna, light, canned in water, drained, unsalted | Finfish and Shellfish Products | 1.53 mg | 8% |
| 2249 | Chicken, broiler, skin only, flour coated, fried | Poultry Products | 1.52 mg | 8% |
| 2250 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 1.52 mg | 8% |
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