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 2751–2800 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2751 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 1.15 mg | 6% |
| 2752 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 1.15 mg | 6% |
| 2753 | Pheasant, meat and skin, raw | Poultry Products | 1.15 mg | 6% |
| 2754 | Pheasant, meat only, raw | Poultry Products | 1.15 mg | 6% |
| 2755 | Sausage, Bockwurst, pork/veal, with milk and eggs, raw | Sausages and Luncheon meats | 1.15 mg | 6% |
| 2756 | Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path | Breakfast cereals | 1.15 mg | 6% |
| 2757 | Banana, dehydrated or banana powder | Fruits and fruit juices | 1.15 mg | 6% |
| 2758 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 6% |
| 2759 | Fish, smelt, rainbow (american, capelin), baked or broiled | Finfish and Shellfish Products | 1.15 mg | 6% |
| 2760 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 1.15 mg | 6% |
| 2761 | Veal, composite cuts, lean and fat, cooked | Lamb, Veal and Game | 1.15 mg | 6% |
| 2762 | Veal, shoulder, shank, lean and fat, roasted | Lamb, Veal and Game | 1.15 mg | 6% |
| 2763 | Chicken, broiler, light meat and skin, roasted | Poultry Products | 1.14 mg | 6% |
| 2764 | Chicken, broiler, light meat, fried | Poultry Products | 1.14 mg | 6% |
| 2765 | Chicken, broiler, breast, meat, fried | Poultry Products | 1.14 mg | 6% |
| 2766 | Chicken, broiler, wing, meat, fried | Poultry Products | 1.14 mg | 6% |
| 2767 | Chicken, broiler, drumstick, meat, roasted | Poultry Products | 1.14 mg | 6% |
| 2768 | Pickle relish, hamburger | Vegetables and Vegetable Products | 1.14 mg | 6% |
| 2769 | Fish, grouper, mixed species, baked or broiled | Finfish and Shellfish Products | 1.14 mg | 6% |
| 2770 | Lamb, New Zealand, composite cuts, fat, raw | Lamb, Veal and Game | 1.14 mg | 6% |
| 2771 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 1.14 mg | 6% |
| 2772 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 1.14 mg | 6% |
| 2773 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 1.14 mg | 6% |
| 2774 | Pork, cured, bacon, cooked, microwaved | Pork Products | 1.14 mg | 6% |
| 2775 | Pork, pickled, pork hocks | Pork Products | 1.14 mg | 6% |
| 2776 | Chicken breast tenders, breaded, cooked in conventional oven | Poultry Products | 1.14 mg | 6% |
| 2777 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 1.14 mg | 6% |
| 2778 | Sausage, Chorizo, semi-dried (Spanish style), cured | Sausages and Luncheon meats | 1.14 mg | 6% |
| 2779 | Candies, bars, Whatchamacallit | Sweets | 1.13 mg | 6% |
| 2780 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 1.13 mg | 6% |
| 2781 | Deli-meat, chicken breast (honey glazed) | Sausages and Luncheon meats | 1.13 mg | 6% |
| 2782 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 1.13 mg | 6% |
| 2783 | Bread pudding, with raisins, homemade | Baked Products | 1.13 mg | 6% |
| 2784 | Salad, caesar, homemade | Mixed Dishes | 1.13 mg | 6% |
| 2785 | Melon, horned | Fruits and fruit juices | 1.13 mg | 6% |
| 2786 | Beverage, protein powder, whey based, powder | Beverages | 1.13 mg | 6% |
| 2787 | Sausage, spicy beef and roasted red pepper, raw | Sausages and Luncheon meats | 1.13 mg | 6% |
| 2788 | Chicken, broiler, wing, meat and skin, stewed | Poultry Products | 1.13 mg | 6% |
| 2789 | Chicken, broiler, skin only, stewed | Poultry Products | 1.13 mg | 6% |
| 2790 | Chicken, broiler, thigh, meat, roasted | Poultry Products | 1.13 mg | 6% |
| 2791 | Pork, loin, whole, lean, braised | Pork Products | 1.13 mg | 6% |
| 2792 | Collards, boiled, drained | Vegetables and Vegetable Products | 1.13 mg | 6% |
| 2793 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 1.13 mg | 6% |
| 2794 | Fish, dolphinfish (mahimahi), raw | Finfish and Shellfish Products | 1.13 mg | 6% |
| 2795 | Fish, orange roughy, baked or broiled | Finfish and Shellfish Products | 1.13 mg | 6% |
| 2796 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 1.13 mg | 6% |
| 2797 | Lamb, Canadian, shoulder, whole, lean, raw | Lamb, Veal and Game | 1.13 mg | 6% |
| 2798 | Chicken, broiler, wing, meat, stewed | Poultry Products | 1.12 mg | 6% |
| 2799 | Pork, leg, whole, lean, roasted | Pork Products | 1.12 mg | 6% |
| 2800 | Pork, shoulder, blade portion, bone-in , lean and fat, raw | Pork Products | 1.12 mg | 6% |
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