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 2451–2500 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Snacks, tortilla chips, ranch | Snacks | 1.38 mg | 8% |
| 2452 | Club sandwich with grilled chicken, bacon, tomato, cheese, lettuce and mayonnaise | Mixed Dishes | 1.37 mg | 8% |
| 2453 | Cinnamon bun, with icing (honey bun) | Baked Products | 1.37 mg | 8% |
| 2454 | Chicken, broiler, meat and skin, batter dipped, fried | Poultry Products | 1.37 mg | 8% |
| 2455 | Chicken, roasting, meat, skin, giblets and neck, raw | Poultry Products | 1.37 mg | 8% |
| 2456 | Chicken, stewing, meat and skin, stewed | Poultry Products | 1.37 mg | 8% |
| 2457 | Chicken, broiler, drumstick, meat, stewed | Poultry Products | 1.37 mg | 8% |
| 2458 | Chicken, broiler, thigh, meat and skin, stewed | Poultry Products | 1.37 mg | 8% |
| 2459 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 1.37 mg | 8% |
| 2460 | Wiener (frankfurter), beef | Sausages and Luncheon meats | 1.37 mg | 8% |
| 2461 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 1.37 mg | 8% |
| 2462 | Ham, regular (13% fat), canned | Sausages and Luncheon meats | 1.37 mg | 8% |
| 2463 | Lamb, New Zealand, foreshank, lean, raw | Lamb, Veal and Game | 1.37 mg | 8% |
| 2464 | Veal, ground, raw | Lamb, Veal and Game | 1.37 mg | 8% |
| 2465 | Chicken, broiler, dark meat and skin, roasted | Poultry Products | 1.36 mg | 8% |
| 2466 | Chicken, broiler, dark meat, stewed | Poultry Products | 1.36 mg | 8% |
| 2467 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 1.36 mg | 8% |
| 2468 | Cake, snack cake, cream-filled, sponge | Baked Products | 1.36 mg | 8% |
| 2469 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 1.36 mg | 8% |
| 2470 | Pie, pumpkin, commercial | Baked Products | 1.36 mg | 8% |
| 2471 | Snacks, potato chips, barbecue flavour | Snacks | 1.36 mg | 8% |
| 2472 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.36 mg | 8% |
| 2473 | Fast foods, pizza, cheese, meat and vegetable, regular crust, frozen, cooked | Fast Foods | 1.36 mg | 8% |
| 2474 | Fast foods, pizza, cheese, meat and vegetable, rising crust, frozen, cooked | Fast Foods | 1.36 mg | 8% |
| 2475 | Babyfood, meat, veal, puree | Babyfoods | 1.36 mg | 8% |
| 2476 | Fast foods, side dish, potato, french-fried in beef tallow | Fast Foods | 1.35 mg | 8% |
| 2477 | Fast foods, side dish, potato, french-fried in beef tallow and vegetable oil | Fast Foods | 1.35 mg | 8% |
| 2478 | Chicken, broiler, meat only, fried | Poultry Products | 1.35 mg | 8% |
| 2479 | Chicken, broiler, drumstick, meat and skin, batter dipped, fried | Poultry Products | 1.35 mg | 8% |
| 2480 | Chicken, broiler, leg, meat and skin, stewed | Poultry Products | 1.35 mg | 8% |
| 2481 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.35 mg | 8% |
| 2482 | Chicken, broiler, drumstick, meat and skin, flour coated, fried | Poultry Products | 1.34 mg | 7% |
| 2483 | Deli-meat, bologna (baloney), beef | Sausages and Luncheon meats | 1.34 mg | 7% |
| 2484 | Pork, cured, ham, boneless, mini ham-half, regular (11% fat), roasted | Pork Products | 1.34 mg | 7% |
| 2485 | Pork, loin, rib half (country-style ribs), lean and fat, braised | Pork Products | 1.34 mg | 7% |
| 2486 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 1.34 mg | 7% |
| 2487 | Chili con carne with beans, canned | Mixed Dishes | 1.34 mg | 7% |
| 2488 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.34 mg | 7% |
| 2489 | Sandwich, hot chicken | Mixed Dishes | 1.34 mg | 7% |
| 2490 | Sandwich, wrap, chicken with vegetables and cheese, ranch dressing | Mixed Dishes | 1.34 mg | 7% |
| 2491 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 1.33 mg | 7% |
| 2492 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 2493 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 2494 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 1.33 mg | 7% |
| 2495 | Candies, ALMOND JOY BITES | Sweets | 1.33 mg | 7% |
| 2496 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% |
| 2497 | Chicken, broiler, dark meat, roasted | Poultry Products | 1.33 mg | 7% |
| 2498 | Chicken, broiler, drumstick, meat and skin, stewed | Poultry Products | 1.33 mg | 7% |
| 2499 | Soup, bean with ham, ready-to-serve | Soups, Sauces and Gravies | 1.33 mg | 7% |
| 2500 | Gravy, chicken, dehydrated | Soups, Sauces and Gravies | 1.33 mg | 7% |
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