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 2301–2350 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% |
| 2302 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 1.50 mg | 8% |
| 2303 | Veal, ground, pan-fried | Lamb, Veal and Game | 1.50 mg | 8% |
| 2304 | Snacks, rice cakes, brown rice, plain | Snacks | 1.49 mg | 8% |
| 2305 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% |
| 2306 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.49 mg | 8% |
| 2307 | Pork, cured, bacon, cooked, baked | Pork Products | 1.49 mg | 8% |
| 2308 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 1.49 mg | 8% |
| 2309 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.49 mg | 8% |
| 2310 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 2311 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% |
| 2312 | Chicken, broiler, dark meat, fried | Poultry Products | 1.49 mg | 8% |
| 2313 | Chicken, broiler, back, meat and skin, batter dipped, fried | Poultry Products | 1.49 mg | 8% |
| 2314 | Chicken, broiler, thigh, meat and skin, flour coated, fried | Poultry Products | 1.49 mg | 8% |
| 2315 | Chicken, capon, meat and skin, roasted | Poultry Products | 1.49 mg | 8% |
| 2316 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 8% |
| 2317 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 2318 | Beef, thymus, braised | Beef Products | 1.49 mg | 8% |
| 2319 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 1.49 mg | 8% |
| 2320 | Fish, mackerel, pacific and jack, mixed species, baked or broiled | Finfish and Shellfish Products | 1.49 mg | 8% |
| 2321 | Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 1.49 mg | 8% |
| 2322 | Lamb, New Zealand, frozen, leg, chop / steak, lean and fat, raw | Lamb, Veal and Game | 1.49 mg | 8% |
| 2323 | Pie, chocolate cream, commercial | Baked Products | 1.49 mg | 8% |
| 2324 | Pie, mincemeat, homemade, 2 crust | Baked Products | 1.49 mg | 8% |
| 2325 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.48 mg | 8% |
| 2326 | Roselle, raw | Fruits and fruit juices | 1.48 mg | 8% |
| 2327 | Pork, cured, ham, boneless, mini ham-half, extra-lean (approximately 5% fat), roasted | Pork Products | 1.48 mg | 8% |
| 2328 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 2329 | Veal, milk-fed, rib chop, lean and fat, raw | Lamb, Veal and Game | 1.48 mg | 8% |
| 2330 | Cake, pineapple upside-down, homemade | Baked Products | 1.48 mg | 8% |
| 2331 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 1.48 mg | 8% |
| 2332 | Pie, pecan, homemade | Baked Products | 1.48 mg | 8% |
| 2333 | Lamb, Canadian, shoulder, whole , lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 1.48 mg | 8% |
| 2334 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 2335 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), cooked, reduced sodium | Pork Products | 1.48 mg | 8% |
| 2336 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 1.47 mg | 8% |
| 2337 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 1.47 mg | 8% |
| 2338 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 2339 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.47 mg | 8% |
| 2340 | Pork, intestine (chitterlings), simmered | Pork Products | 1.47 mg | 8% |
| 2341 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 2342 | Kale, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 2343 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 2344 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 1.47 mg | 8% |
| 2345 | Veal, shoulder, blade, lean, braised | Lamb, Veal and Game | 1.47 mg | 8% |
| 2346 | Muffin, corn, toaster type | Baked Products | 1.47 mg | 8% |
| 2347 | Chicken, broiler, thigh, meat, fried | Poultry Products | 1.46 mg | 8% |
| 2348 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% |
| 2349 | Veal, milk-fed, shoulder, whole, lean and fat, raw | Lamb, Veal and Game | 1.46 mg | 8% |
| 2350 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 1.46 mg | 8% |
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