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 2701–2750 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2702 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 2703 | Sugar pie, 1 crust, homemade | Baked Products | 1.20 mg | 7% |
| 2704 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 1.19 mg | 7% |
| 2705 | Fast foods, mexican, taco with beef, cheese and lettuce, hard shell | Fast Foods | 1.19 mg | 7% |
| 2706 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.19 mg | 7% |
| 2707 | Tofu, silken, extra firm | Legumes and Legume Products | 1.19 mg | 7% |
| 2708 | Chicken, broiler, breast, meat and skin, flour coated, fried | Poultry Products | 1.19 mg | 7% |
| 2709 | Chicken, stewing, light meat only, stewed | Poultry Products | 1.19 mg | 7% |
| 2710 | Spinach souffle, homemade | Vegetables and Vegetable Products | 1.19 mg | 7% |
| 2711 | Hot chocolate, mix, powder | Beverages | 1.19 mg | 7% |
| 2712 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 1.19 mg | 7% |
| 2713 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 1.18 mg | 7% |
| 2714 | Turkey, all classes, neck, meat only, simmered | Poultry Products | 1.18 mg | 7% |
| 2715 | Prune juice, canned | Fruits and fruit juices | 1.18 mg | 7% |
| 2716 | Pork, shoulder, picnic (arm), lean and fat, roasted | Pork Products | 1.18 mg | 7% |
| 2717 | Taro leaves, steamed | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 2718 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 2719 | Artichoke, marinated | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 2720 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 2721 | Deli-meat, capicollo (cappocollo) | Sausages and Luncheon meats | 1.18 mg | 7% |
| 2722 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% |
| 2723 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 1.17 mg | 6% |
| 2724 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 1.17 mg | 6% |
| 2725 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 1.17 mg | 6% |
| 2726 | Chicken, broiler, meat only, stewed | Poultry Products | 1.17 mg | 6% |
| 2727 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 1.17 mg | 6% |
| 2728 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 1.17 mg | 6% |
| 2729 | Chicken, broiler, meat and skin, stewed | Poultry Products | 1.16 mg | 6% |
| 2730 | Chicken, broiler, wing, meat, roasted | Poultry Products | 1.16 mg | 6% |
| 2731 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 1.16 mg | 6% |
| 2732 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% |
| 2733 | Fish, mackerel, pacific and jack, mixed species, raw | Finfish and Shellfish Products | 1.16 mg | 6% |
| 2734 | Fish, perch, mixed species, baked or broiled | Finfish and Shellfish Products | 1.16 mg | 6% |
| 2735 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 1.16 mg | 6% |
| 2736 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 1.16 mg | 6% |
| 2737 | Veal, shoulder, shank, lean, roasted | Lamb, Veal and Game | 1.16 mg | 6% |
| 2738 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 1.16 mg | 6% |
| 2739 | Snacks, tortilla chips, nacho | Snacks | 1.16 mg | 6% |
| 2740 | Candies, M&M's peanut chocolate candies | Sweets | 1.16 mg | 6% |
| 2741 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 1.16 mg | 6% |
| 2742 | General Tao (Tso) chicken | Mixed Dishes | 1.16 mg | 6% |
| 2743 | Meat stick, mixed meats, refrigerated | Sausages and Luncheon meats | 1.16 mg | 6% |
| 2744 | Fast foods, mexican, taco salad | Fast Foods | 1.15 mg | 6% |
| 2745 | Deli-meat, Bologna (baloney), reduced fat | Sausages and Luncheon meats | 1.15 mg | 6% |
| 2746 | Pork, cured, ham, slice, bone-in, separable lean and fat, unheated | Pork Products | 1.15 mg | 6% |
| 2747 | Fish, burbot (loche), baked or broiled | Finfish and Shellfish Products | 1.15 mg | 6% |
| 2748 | Turkey, broiler, drumstick, meat only, roasted | Poultry Products | 1.15 mg | 6% |
| 2749 | Sausage, Italian, turkey, cooked | Sausages and Luncheon meats | 1.15 mg | 6% |
| 2750 | Rice, Spanish rice | Mixed Dishes | 1.15 mg | 6% |
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