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 2401–2450 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Fish, mullet, striped, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% |
| 2402 | Crusteceans, spiny lobster (crawfish, rock lobster), boiled or steamed | Finfish and Shellfish Products | 1.41 mg | 8% |
| 2403 | Veal, rib, lean and fat, braised | Lamb, Veal and Game | 1.41 mg | 8% |
| 2404 | Veal, shoulder, shank, lean, braised | Lamb, Veal and Game | 1.41 mg | 8% |
| 2405 | Chicken, broiler, leg, meat and skin, batter dipped, fried | Poultry Products | 1.40 mg | 8% |
| 2406 | Chicken, broiler, leg, meat, fried | Poultry Products | 1.40 mg | 8% |
| 2407 | Chicken, broiler, leg, meat, stewed | Poultry Products | 1.40 mg | 8% |
| 2408 | Soup, cream, chicken, dehydrated | Soups, Sauces and Gravies | 1.40 mg | 8% |
| 2409 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 1.40 mg | 8% |
| 2410 | Pork, shoulder, blade portion, bone-in, lean and fat, broiled | Pork Products | 1.40 mg | 8% |
| 2411 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, roasted | Pork Products | 1.40 mg | 8% |
| 2412 | Pork, side ribs centre cut (spareribs), lean and fat, simmered, roasted | Pork Products | 1.40 mg | 8% |
| 2413 | Pork, loin, tenderloin, lean and fat, roasted | Pork Products | 1.40 mg | 8% |
| 2414 | Pork, shoulder, butt (blade, boneless), lean and fat, roasted | Pork Products | 1.40 mg | 8% |
| 2415 | Pork, shoulder, butt (blade boneless), lean, roasted | Pork Products | 1.40 mg | 8% |
| 2416 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 2417 | Fish, haddock (finnan haddie), smoked | Finfish and Shellfish Products | 1.40 mg | 8% |
| 2418 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% |
| 2419 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 1.40 mg | 8% |
| 2420 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 1.40 mg | 8% |
| 2421 | Veal, milk-fed, shoulder, whole, lean, raw | Lamb, Veal and Game | 1.40 mg | 8% |
| 2422 | Bread, banana, homemade, made with margarine | Baked Products | 1.40 mg | 8% |
| 2423 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 1.40 mg | 8% |
| 2424 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 1.40 mg | 8% |
| 2425 | Snacks, corn cakes | Snacks | 1.40 mg | 8% |
| 2426 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% |
| 2427 | Fast foods, breakfast, croissant with egg, cheese and ham | Fast Foods | 1.40 mg | 8% |
| 2428 | Fast foods, breakfast, french toast with butter | Fast Foods | 1.40 mg | 8% |
| 2429 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 1.40 mg | 8% |
| 2430 | Pork and chicken, canned | Sausages and Luncheon meats | 1.40 mg | 8% |
| 2431 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 2432 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, cooked, reduced sodium | Pork Products | 1.40 mg | 8% |
| 2433 | Fish, mackerel, salted | Finfish and Shellfish Products | 1.40 mg | 8% |
| 2434 | Game meat, native, narwhal, blubber, aged | Lamb, Veal and Game | 1.40 mg | 8% |
| 2435 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 1.40 mg | 8% |
| 2436 | Fajita with chicken and vegetables | Mixed Dishes | 1.40 mg | 8% |
| 2437 | Candies, bars, Mr Goodbar | Sweets | 1.39 mg | 8% |
| 2438 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 1.39 mg | 8% |
| 2439 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.39 mg | 8% |
| 2440 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 1.39 mg | 8% |
| 2441 | Chicken, broiler, back, meat, roasted | Poultry Products | 1.39 mg | 8% |
| 2442 | Pork, loin, rib half (country-style ribs), lean, braised | Pork Products | 1.39 mg | 8% |
| 2443 | Pork, loin, tenderloin, lean and fat, broiled | Pork Products | 1.39 mg | 8% |
| 2444 | Pumpkin, canned | Vegetables and Vegetable Products | 1.39 mg | 8% |
| 2445 | Fish, tuna, light, canned in oil, drained, salted | Finfish and Shellfish Products | 1.39 mg | 8% |
| 2446 | Fish, tuna, light, canned in oil, drained, unsalted | Finfish and Shellfish Products | 1.39 mg | 8% |
| 2447 | Lamb, New Zealand, composite cuts, fat, cooked | Lamb, Veal and Game | 1.39 mg | 8% |
| 2448 | Chicken, broiler, meat and skin, flour coated, fried | Poultry Products | 1.38 mg | 8% |
| 2449 | Potato flour | Vegetables and Vegetable Products | 1.38 mg | 8% |
| 2450 | Veal, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 1.38 mg | 8% |
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