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 201–250 of 374 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.69 mg | 4% |
| 202 | Chicken, drumstick, meat and skin, raw | Poultry Products | 0.67 mg | 4% |
| 203 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 204 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 0.63 mg | 4% |
| 205 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.61 mg | 3% |
| 206 | Chicken, thigh, boneless, skinless, raw | Poultry Products | 0.60 mg | 3% |
| 207 | Chicken, ground, with additives, raw | Poultry Products | 0.59 mg | 3% |
| 208 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 0.59 mg | 3% |
| 209 | Chicken, thigh, meat and skin, raw | Poultry Products | 0.59 mg | 3% |
| 210 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 0.58 mg | 3% |
| 211 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.57 mg | 3% |
| 212 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.54 mg | 3% |
| 213 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.54 mg | 3% |
| 214 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 0.52 mg | 3% |
| 215 | Chicken, wing, meat and skin, raw | Poultry Products | 0.51 mg | 3% |
| 216 | Parsnips, raw | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 217 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.49 mg | 3% |
| 218 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 219 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.48 mg | 3% |
| 220 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 0.46 mg | 3% |
| 221 | Pork, loin, boneless, raw | Pork Products | 0.45 mg | 3% |
| 222 | Raspberries, raw | Fruits and Fruit Juices | 0.45 mg | 3% |
| 223 | Raspberries, raw | Fruits and Fruit Juices | 0.45 mg | 3% |
| 224 | Cheese, parmesan, grated | Dairy and Egg Products | 0.45 mg | 2% |
| 225 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 0.44 mg | 2% |
| 226 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 227 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 228 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 229 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 230 | Ketchup, restaurant | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 231 | Beets, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 232 | Pork, chop, center cut, raw | Pork Products | 0.42 mg | 2% |
| 233 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.42 mg | 2% |
| 234 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.42 mg | 2% |
| 235 | Fish, salmon, sockeye, wild caught, raw | Finfish and Shellfish Products | 0.40 mg | 2% |
| 236 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 237 | Radicchio, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 238 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 239 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.39 mg | 2% |
| 240 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.39 mg | 2% |
| 241 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 242 | Pork, belly, with skin, raw | Pork Products | 0.38 mg | 2% |
| 243 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.38 mg | 2% |
| 244 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.38 mg | 2% |
| 245 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 246 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.37 mg | 2% |
| 247 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 248 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 249 | Chicken, breast, boneless, skinless, raw | Poultry Products | 0.35 mg | 2% |
| 250 | Chicken, breast, meat and skin, raw | Poultry Products | 0.35 mg | 2% |
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