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 2651–2700 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Onion, Welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% |
| 2652 | Fish, herring, atlantic, pickled | Finfish and Shellfish Products | 1.22 mg | 7% |
| 2653 | Crustaceans, spiny lobster (crawfish, rock lobster), mixed species, raw | Finfish and Shellfish Products | 1.22 mg | 7% |
| 2654 | Veal, shoulder, blade, lean and fat, raw | Lamb, Veal and Game | 1.22 mg | 7% |
| 2655 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 1.22 mg | 7% |
| 2656 | Pie, fried, cherry | Baked Products | 1.22 mg | 7% |
| 2657 | Pie, fried, lemon | Baked Products | 1.22 mg | 7% |
| 2658 | Candies, peanut brittle, homemade | Sweets | 1.22 mg | 7% |
| 2659 | Tamale (Navajo) | Mixed Dishes | 1.22 mg | 7% |
| 2660 | Dumpling, plain | Baked Products | 1.22 mg | 7% |
| 2661 | Lemon chicken, restaurant prepared | Mixed Dishes | 1.22 mg | 7% |
| 2662 | Candies, Reese's peanut butter cups | Sweets | 1.21 mg | 7% |
| 2663 | Lamb, Canadian, loin, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.21 mg | 7% |
| 2664 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 2665 | Chicken, broiler, thigh, meat and skin, braised | Poultry Products | 1.21 mg | 7% |
| 2666 | Chicken, broiler, meat only, roasted | Poultry Products | 1.21 mg | 7% |
| 2667 | Chicken, broiler, light meat and skin, flour coated, fried | Poultry Products | 1.21 mg | 7% |
| 2668 | Chicken, roasting, meat only, roasted | Poultry Products | 1.21 mg | 7% |
| 2669 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 2670 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 2671 | Nuts, acorn flour, full-fat | Nuts and Seeds | 1.21 mg | 7% |
| 2672 | Fried chicken, mashed potatoes and vegetables | Mixed Dishes | 1.20 mg | 7% |
| 2673 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 1.20 mg | 7% |
| 2674 | Pork, shoulder, blade portion, bone-in, lean, raw | Pork Products | 1.20 mg | 7% |
| 2675 | Pork, back ribs, lean and fat, roasted | Pork Products | 1.20 mg | 7% |
| 2676 | Pork, loin, tenderloin, lean, raw | Pork Products | 1.20 mg | 7% |
| 2677 | Pork, leg, inside, boneless, lean, roasted | Pork Products | 1.20 mg | 7% |
| 2678 | Lambsquarters, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2679 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2680 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2681 | Vine spinach, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2682 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2683 | Shallot, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2684 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2685 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 1.20 mg | 7% |
| 2686 | Lupins, boiled | Legumes and Legume Products | 1.20 mg | 7% |
| 2687 | Lupins, boiled, salted | Legumes and Legume Products | 1.20 mg | 7% |
| 2688 | Lamb, Canadian, rib, lean, raw | Lamb, Veal and Game | 1.20 mg | 7% |
| 2689 | Veal, sirloin, lean and fat, braised | Lamb, Veal and Game | 1.20 mg | 7% |
| 2690 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.20 mg | 7% |
| 2691 | Candies, bars, 5th Avenue | Sweets | 1.20 mg | 7% |
| 2692 | Snacks, taro chips | Snacks | 1.20 mg | 7% |
| 2693 | Lettuce, red leaf | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2694 | Candies, bars, MILKY WAY Dark Bar | Sweets | 1.20 mg | 7% |
| 2695 | Deli-meat, macaroni and cheese loaf, chicken/pork/beef | Sausages and Luncheon meats | 1.20 mg | 7% |
| 2696 | Game meat, native, beluga, muktuk, boiled | Lamb, Veal and Game | 1.20 mg | 7% |
| 2697 | Game meat, native, polar bear, fat, raw | Lamb, Veal and Game | 1.20 mg | 7% |
| 2698 | Game meat, native, polar bear, fat, boiled | Lamb, Veal and Game | 1.20 mg | 7% |
| 2699 | sweets, syrups, maple, prepackaged | Sweets | 1.20 mg | 7% |
| 2700 | Pork, composite cuts, leg, loin and shoulder, lean and fat, cooked | Pork Products | 1.20 mg | 7% |
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