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 2601–2650 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2601 | Veal, grain-fed, loin chop, lean and fat, braised | Lamb, Veal and Game | 1.26 mg | 7% |
| 2602 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 2603 | Beverage, whey protein isolate, powder | Beverages | 1.26 mg | 7% |
| 2604 | Pie, blueberry, commercial, 2 crust | Baked Products | 1.25 mg | 7% |
| 2605 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 1.25 mg | 7% |
| 2606 | Snacks, banana chips | Snacks | 1.25 mg | 7% |
| 2607 | Beverage, bean | Legumes and Legume Products | 1.25 mg | 7% |
| 2608 | Beef pot pie, frozen, prepared | Mixed Dishes | 1.25 mg | 7% |
| 2609 | Soup, lentil, homemade | Soups, Sauces and Gravies | 1.25 mg | 7% |
| 2610 | Lasagna, vegetarian, homemade | Mixed Dishes | 1.25 mg | 7% |
| 2611 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.25 mg | 7% |
| 2612 | Chicken, broiler, breast, meat and skin, batter dipped, fried | Poultry Products | 1.25 mg | 7% |
| 2613 | Chicken, broiler, wing, meat and skin, flour coated, fried | Poultry Products | 1.25 mg | 7% |
| 2614 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 1.25 mg | 7% |
| 2615 | Deli-meat, salami, cooked, turkey | Sausages and Luncheon meats | 1.25 mg | 7% |
| 2616 | Deli-meat, bologna (baloney), chicken | Sausages and Luncheon meats | 1.25 mg | 7% |
| 2617 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 2618 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 2619 | Fish, tuna, skipjack (aku), fresh, raw | Finfish and Shellfish Products | 1.25 mg | 7% |
| 2620 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 1.25 mg | 7% |
| 2621 | Lamb, Canadian, composite cuts, lean, raw | Lamb, Veal and Game | 1.25 mg | 7% |
| 2622 | Whey, acid, dry | Dairy and Egg Products | 1.24 mg | 7% |
| 2623 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 2624 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 2625 | Fish, carp, raw | Finfish and Shellfish Products | 1.24 mg | 7% |
| 2626 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 1.24 mg | 7% |
| 2627 | Lamb, New Zealand, frozen, loin chop, lean and fat, raw | Lamb, Veal and Game | 1.24 mg | 7% |
| 2628 | Veal, thymus, braised | Lamb, Veal and Game | 1.24 mg | 7% |
| 2629 | Fast foods, mexican, enchirito with cheese, beef and beans | Fast Foods | 1.24 mg | 7% |
| 2630 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 1.24 mg | 7% |
| 2631 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 2632 | Pulled pork in barbecue sauce | Mixed Dishes | 1.24 mg | 7% |
| 2633 | Babyfood, meat, pork, puree | Babyfoods | 1.24 mg | 7% |
| 2634 | Tortilla, ready-to-bake / fry, corn | Baked Products | 1.23 mg | 7% |
| 2635 | Grains, semolina | Cereals, Grains and Pasta | 1.23 mg | 7% |
| 2636 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 1.23 mg | 7% |
| 2637 | Candies, M&M's, mini milk chocolate | Sweets | 1.23 mg | 7% |
| 2638 | Pork, variety meats and by-products, stomach, cooked, simmered | Pork Products | 1.23 mg | 7% |
| 2639 | Pork, ground, lean, pan-fried | Pork Products | 1.23 mg | 7% |
| 2640 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 1.23 mg | 7% |
| 2641 | Stir fry with beef and broccoli | Mixed Dishes | 1.23 mg | 7% |
| 2642 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 1.23 mg | 7% |
| 2643 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 1.23 mg | 7% |
| 2644 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 1.23 mg | 7% |
| 2645 | Veal, sirloin, lean, braised | Lamb, Veal and Game | 1.23 mg | 7% |
| 2646 | Pie, blueberry, homemade, 2 crust | Baked Products | 1.23 mg | 7% |
| 2647 | Chicken, stewing, dark meat only, raw | Poultry Products | 1.22 mg | 7% |
| 2648 | Poultry, mechanically deboned, mature hens, raw | Poultry Products | 1.22 mg | 7% |
| 2649 | Chicken, broiler, back, meat and skin, stewed | Poultry Products | 1.22 mg | 7% |
| 2650 | Pork, shoulder, whole, lean, raw | Pork Products | 1.22 mg | 7% |
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