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 2351–2400 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.46 mg | 8% |
| 2352 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 1.45 mg | 8% |
| 2353 | Wiener (frankfurter), reduced fat and sodium | Sausages and Luncheon meats | 1.45 mg | 8% |
| 2354 | Chicken, broiler, thigh, meat and skin, batter dipped, fried | Poultry Products | 1.45 mg | 8% |
| 2355 | Pork, shoulder, blade portion, bone-in, lean and fat, roasted | Pork Products | 1.45 mg | 8% |
| 2356 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.45 mg | 8% |
| 2357 | Fish, dolphinfish (mahimahi), baked or broiled | Finfish and Shellfish Products | 1.45 mg | 8% |
| 2358 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.45 mg | 8% |
| 2359 | Veal, rib, lean, braised | Lamb, Veal and Game | 1.45 mg | 8% |
| 2360 | Veal, shoulder, whole, lean, braised | Lamb, Veal and Game | 1.45 mg | 8% |
| 2361 | Chicken, broiler, dark meat and skin, batter dipped, fried | Poultry Products | 1.44 mg | 8% |
| 2362 | Fish, herring, pacific, baked or broiled | Finfish and Shellfish Products | 1.44 mg | 8% |
| 2363 | Refried beans, canned | Legumes and Legume Products | 1.44 mg | 8% |
| 2364 | Veal, shoulder, blade, lean and fat, braised | Lamb, Veal and Game | 1.44 mg | 8% |
| 2365 | Veal, cubed for stew (leg and shoulder), lean, braised | Lamb, Veal and Game | 1.44 mg | 8% |
| 2366 | Cookie, fortune | Baked Products | 1.44 mg | 8% |
| 2367 | Pork, cured, bacon, reduced sodium, broiled, pan-fried or roasted | Pork Products | 1.44 mg | 8% |
| 2368 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% |
| 2369 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 1.43 mg | 8% |
| 2370 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.43 mg | 8% |
| 2371 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% |
| 2372 | Pheasant, cooked, total edible | Poultry Products | 1.43 mg | 8% |
| 2373 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with turkey | Fast Foods | 1.43 mg | 8% |
| 2374 | Chicken nuggets, white meat, pre-cooked, frozen, not heated | Poultry Products | 1.43 mg | 8% |
| 2375 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% |
| 2376 | Chicken, broiler, skin only, batter dipped, fried | Poultry Products | 1.43 mg | 8% |
| 2377 | Chicken, broiler, leg, meat and skin, flour coated, fried | Poultry Products | 1.43 mg | 8% |
| 2378 | Chicken, stewing, meat only, stewed | Poultry Products | 1.43 mg | 8% |
| 2379 | Pork, loin, tenderloin, lean, broiled | Pork Products | 1.43 mg | 8% |
| 2380 | Fish, catfish, channel (bullhead), wild, breaded and fried | Finfish and Shellfish Products | 1.43 mg | 8% |
| 2381 | Lamb, New Zealand, rib, lean, raw | Lamb, Veal and Game | 1.43 mg | 8% |
| 2382 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% |
| 2383 | Chicken, broiler, back, meat and skin, roasted | Poultry Products | 1.42 mg | 8% |
| 2384 | Chicken, broiler, thigh, meat, stewed | Poultry Products | 1.42 mg | 8% |
| 2385 | Pork, shoulder, picnic (arm), lean, roasted | Pork Products | 1.42 mg | 8% |
| 2386 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% |
| 2387 | Veal, shoulder, whole, lean and fat, braised | Lamb, Veal and Game | 1.42 mg | 8% |
| 2388 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% |
| 2389 | Fast foods, entree, scallops, breaded and fried | Fast Foods | 1.42 mg | 8% |
| 2390 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.42 mg | 8% |
| 2391 | Fast foods, egg and sausage griddlecake sandwich | Fast Foods | 1.42 mg | 8% |
| 2392 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 1.42 mg | 8% |
| 2393 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% |
| 2394 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.41 mg | 8% |
| 2395 | Instant breakfast, powder, prepared with 2% milk | Beverages | 1.41 mg | 8% |
| 2396 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.41 mg | 8% |
| 2397 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 1.41 mg | 8% |
| 2398 | Chicken, capons, meat, skin, giblets and neck, raw | Poultry Products | 1.41 mg | 8% |
| 2399 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.41 mg | 8% |
| 2400 | Fish, herring, atlantic, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% |
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