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 2551–2600 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Chicken, canned, no broth | Poultry Products | 1.30 mg | 7% |
| 2552 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 1.30 mg | 7% |
| 2553 | Vegetarian stew, meatless | Legumes and Legume Products | 1.30 mg | 7% |
| 2554 | Game meat, native, bearded seal, intestine, raw | Lamb, Veal and Game | 1.30 mg | 7% |
| 2555 | Game meat, native, walrus, skin (muktuk), raw | Lamb, Veal and Game | 1.30 mg | 7% |
| 2556 | Game meat, native, walrus, skin (muktuk), aged | Lamb, Veal and Game | 1.30 mg | 7% |
| 2557 | Fish, burbot (loche), native, eggs, raw | Finfish and Shellfish Products | 1.30 mg | 7% |
| 2558 | Willow, native, leaves in oil | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 2559 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 1.30 mg | 7% |
| 2560 | Candies, bar, crispy bar with peanut butter filling | Sweets | 1.30 mg | 7% |
| 2561 | Candies, bars / chips, carob | Sweets | 1.29 mg | 7% |
| 2562 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 1.29 mg | 7% |
| 2563 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.29 mg | 7% |
| 2564 | Candies, praline, homemade | Sweets | 1.29 mg | 7% |
| 2565 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 2566 | Artichoke, canned | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 2567 | Nuts, walnuts, glazed | Nuts and Seeds | 1.29 mg | 7% |
| 2568 | Spaghetti and meatballs, restaurant prepared | Mixed Dishes | 1.29 mg | 7% |
| 2569 | Chicken, broiler, wing, meat and skin, batter dipped, fried | Poultry Products | 1.29 mg | 7% |
| 2570 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 2571 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 2572 | Peas, split, boiled | Legumes and Legume Products | 1.29 mg | 7% |
| 2573 | Peas, split, boiled, salted | Legumes and Legume Products | 1.29 mg | 7% |
| 2574 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 2575 | Fish, sablefish (black cod), raw | Finfish and Shellfish Products | 1.28 mg | 7% |
| 2576 | Lamb, New Zealand, foreshank, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 1.28 mg | 7% |
| 2577 | Snacks, potato chips, plain, salted | Snacks | 1.28 mg | 7% |
| 2578 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 1.28 mg | 7% |
| 2579 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 1.28 mg | 7% |
| 2580 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 1.28 mg | 7% |
| 2581 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 1.28 mg | 7% |
| 2582 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 1.28 mg | 7% |
| 2583 | Egg Benedict | Dairy and Egg Products | 1.28 mg | 7% |
| 2584 | Candies, bars, Almond Joy | Sweets | 1.27 mg | 7% |
| 2585 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 1.27 mg | 7% |
| 2586 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 1.27 mg | 7% |
| 2587 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 1.27 mg | 7% |
| 2588 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 1.27 mg | 7% |
| 2589 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 1.27 mg | 7% |
| 2590 | Chicken, broiler, thigh, meat, braised | Poultry Products | 1.27 mg | 7% |
| 2591 | Chicken, broiler, back, meat, stewed | Poultry Products | 1.27 mg | 7% |
| 2592 | Pie, pumpkin, homemade | Baked Products | 1.27 mg | 7% |
| 2593 | Chicken, broiler, meat and skin, roasted | Poultry Products | 1.26 mg | 7% |
| 2594 | Chicken, broiler, light meat and skin, batter dipped, fried | Poultry Products | 1.26 mg | 7% |
| 2595 | Chicken, roasting, meat and skin, roasted | Poultry Products | 1.26 mg | 7% |
| 2596 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.26 mg | 7% |
| 2597 | Potato, canned, drained solids | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 2598 | Crustaceans, shrimp, mixed species, breaded and fried | Finfish and Shellfish Products | 1.26 mg | 7% |
| 2599 | Veal, shoulder, blade, lean, raw | Lamb, Veal and Game | 1.26 mg | 7% |
| 2600 | Veal, grain-fed, loin chop, lean and fat, raw | Lamb, Veal and Game | 1.26 mg | 7% |
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