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 2251–2300 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Succotash, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 2252 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 2253 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.52 mg | 8% |
| 2254 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.52 mg | 8% |
| 2255 | Lamb, Canadian, shoulder, whole, lean, cooked | Lamb, Veal and Game | 1.52 mg | 8% |
| 2256 | Lamb, New Zealand, frozen, loin chop, lean, raw | Lamb, Veal and Game | 1.52 mg | 8% |
| 2257 | Cake, white, homemade, without icing (frosting) | Baked Products | 1.52 mg | 8% |
| 2258 | Snacks, tortilla chips, plain | Snacks | 1.52 mg | 8% |
| 2259 | Deli-meat, salami, Italian, pork | Sausages and Luncheon meats | 1.52 mg | 8% |
| 2260 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 2261 | Stew, moose | Lamb, Veal and Game | 1.52 mg | 8% |
| 2262 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 2263 | Quesadilla with cheese | Mixed Dishes | 1.52 mg | 8% |
| 2264 | Pie, tourtiere, commercial | Baked Products | 1.51 mg | 8% |
| 2265 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 2266 | Deli-meat, salami, Italian, pork and beef, reduced sodium | Sausages and Luncheon meats | 1.51 mg | 8% |
| 2267 | Fast foods, egg, cheese and sausage griddlecake sandwich | Fast Foods | 1.51 mg | 8% |
| 2268 | Chicken, stewing, meat, skin, giblets and neck, raw | Poultry Products | 1.51 mg | 8% |
| 2269 | Chicken, broiler, skin only, roasted | Poultry Products | 1.51 mg | 8% |
| 2270 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 2271 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 2272 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 2273 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 1.51 mg | 8% |
| 2274 | Fish, herring, atlantic, kippered | Finfish and Shellfish Products | 1.51 mg | 8% |
| 2275 | Chicken, broiler, dark meat and skin, flour coated, fried | Poultry Products | 1.50 mg | 8% |
| 2276 | Deli-meat, headcheese, pork | Sausages and Luncheon meats | 1.50 mg | 8% |
| 2277 | Pork, shoulder, whole, lean, roasted | Pork Products | 1.50 mg | 8% |
| 2278 | Pork, ears, frozen, simmered | Pork Products | 1.50 mg | 8% |
| 2279 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 2280 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 2281 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 2282 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.50 mg | 8% |
| 2283 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 1.50 mg | 8% |
| 2284 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% |
| 2285 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.50 mg | 8% |
| 2286 | Game meat, frog legs, raw | Lamb, Veal and Game | 1.50 mg | 8% |
| 2287 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce | Fast Foods | 1.50 mg | 8% |
| 2288 | Veal, milk-fed, shoulder, blade steak, lean, raw | Lamb, Veal and Game | 1.50 mg | 8% |
| 2289 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 1.50 mg | 8% |
| 2290 | Meatless, sandwich spread | Legumes and Legume Products | 1.50 mg | 8% |
| 2291 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.50 mg | 8% |
| 2292 | Game meat, native, beaver, feet, roasted | Lamb, Veal and Game | 1.50 mg | 8% |
| 2293 | Fish, burbot (loche), native, liver, baked | Finfish and Shellfish Products | 1.50 mg | 8% |
| 2294 | Fish, burbot (loche), native, skin, baked | Finfish and Shellfish Products | 1.50 mg | 8% |
| 2295 | Fish, whitefish, native, smoked, baked | Finfish and Shellfish Products | 1.50 mg | 8% |
| 2296 | Beef, rib, rib roast with bone, lean and fat, 3mm (1/8 ") trim, raw | Beef Products | 1.50 mg | 8% |
| 2297 | Sweets, butter, maple | Sweets | 1.50 mg | 8% |
| 2298 | Sweets, maple taffy | Sweets | 1.50 mg | 8% |
| 2299 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 2300 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 1.50 mg | 8% |
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