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 2801–2850 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 2802 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 2803 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 2804 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 2805 | Fish, herring, pacific, raw | Finfish and Shellfish Products | 1.12 mg | 6% |
| 2806 | Lamb, New Zealand, shoulder, whole, lean, raw | Lamb, Veal and Game | 1.12 mg | 6% |
| 2807 | Game meat, boar, wild, roasted | Lamb, Veal and Game | 1.12 mg | 6% |
| 2808 | Pie, apple, homemade, 2 crust | Baked Products | 1.12 mg | 6% |
| 2809 | Turkey, tom, drumstick, meat, roasted | Poultry Products | 1.12 mg | 6% |
| 2810 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 2811 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 2812 | Muffin, blueberry, dry mix, prepared | Baked Products | 1.12 mg | 6% |
| 2813 | Meatballs, sweet and sour | Mixed Dishes | 1.12 mg | 6% |
| 2814 | Fast foods, entree, chicken, breaded and fried, skin and breading from all pieces | Fast Foods | 1.12 mg | 6% |
| 2815 | Pork, composite cuts, leg, loin and shoulder, lean, cooked | Pork Products | 1.12 mg | 6% |
| 2816 | Snacks, potato chips, dried potatoes, light | Snacks | 1.11 mg | 6% |
| 2817 | Candies, M&M's, plain chocolate candies | Sweets | 1.11 mg | 6% |
| 2818 | Sweets, gelatin, dry powder, unsweetened | Sweets | 1.11 mg | 6% |
| 2819 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 1.11 mg | 6% |
| 2820 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 1.11 mg | 6% |
| 2821 | Lamb, Canadian, shoulder, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.11 mg | 6% |
| 2822 | Chicken breast tenders, breaded, uncooked | Poultry Products | 1.11 mg | 6% |
| 2823 | Stir fry with tofu | Mixed Dishes | 1.11 mg | 6% |
| 2824 | Turkey, all classes, drumstick, meat only, roasted | Poultry Products | 1.11 mg | 6% |
| 2825 | Chinese dish, beef and vegetable, restaurant prepared | Mixed Dishes | 1.11 mg | 6% |
| 2826 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 1.11 mg | 6% |
| 2827 | Chicken, broiler, drumstick, meat and skin, roasted | Poultry Products | 1.11 mg | 6% |
| 2828 | Deli-meat, mock chicken loaf | Sausages and Luncheon meats | 1.11 mg | 6% |
| 2829 | Fish, shark (dogfish), mixed species, battered and fried | Finfish and Shellfish Products | 1.11 mg | 6% |
| 2830 | Crusteceans, crayfish, mixed species, farmed, boiled or steamed | Finfish and Shellfish Products | 1.11 mg | 6% |
| 2831 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 1.11 mg | 6% |
| 2832 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 1.11 mg | 6% |
| 2833 | Sliced turkey with mashed potatoes and peas | Mixed Dishes | 1.10 mg | 6% |
| 2834 | Pork, loin, tenderloin, lean and fat, raw | Pork Products | 1.10 mg | 6% |
| 2835 | Pork, leg, inside, boneless, lean and fat, roasted | Pork Products | 1.10 mg | 6% |
| 2836 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 2837 | Turnip greens, raw | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 2838 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 2839 | Fish, herring, atlantic, raw | Finfish and Shellfish Products | 1.10 mg | 6% |
| 2840 | Veal, loin, lean, braised | Lamb, Veal and Game | 1.10 mg | 6% |
| 2841 | Veal, milk-fed, rib chop, lean, raw | Lamb, Veal and Game | 1.10 mg | 6% |
| 2842 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 1.10 mg | 6% |
| 2843 | Croissant, apple, commercial | Baked Products | 1.10 mg | 6% |
| 2844 | Candies, goobers, chocolate covered peanuts | Sweets | 1.10 mg | 6% |
| 2845 | Candies, bars, Mars almond | Sweets | 1.10 mg | 6% |
| 2846 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 1.10 mg | 6% |
| 2847 | Beef, fat, cooked | Beef Products | 1.10 mg | 6% |
| 2848 | Pork, ground, medium, pan-fried | Pork Products | 1.10 mg | 6% |
| 2849 | Pork, loin, rib roast, boneless, lean and fat, roasted | Pork Products | 1.10 mg | 6% |
| 2850 | Pork, loin, rib roast, boneless, lean, roasted | Pork Products | 1.10 mg | 6% |
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