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 2851–2900 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 2852 | Dessert, frozen, ice cream cookie sandwich | Sweets | 1.10 mg | 6% |
| 2853 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.09 mg | 6% |
| 2854 | Fast foods, mexican, tostada with beans, beef and cheese | Fast Foods | 1.09 mg | 6% |
| 2855 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 1.09 mg | 6% |
| 2856 | Butter, light, salted | Dairy and Egg Products | 1.09 mg | 6% |
| 2857 | Butter, light, unsalted | Dairy and Egg Products | 1.09 mg | 6% |
| 2858 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2859 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2860 | Chicken, broiler, drumstick, meat, cooked, rotisserie, with seasoning | Poultry Products | 1.09 mg | 6% |
| 2861 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2862 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 1.09 mg | 6% |
| 2863 | Babyfood, meat, lamb, puree | Babyfoods | 1.09 mg | 6% |
| 2864 | Chicken, broiler, leg, meat and skin, roasted | Poultry Products | 1.09 mg | 6% |
| 2865 | Chicken, stewing, meat only, raw | Poultry Products | 1.09 mg | 6% |
| 2866 | Chicken, capon, meat and skin, raw | Poultry Products | 1.09 mg | 6% |
| 2867 | Pork, loin, whole, lean, roasted | Pork Products | 1.09 mg | 6% |
| 2868 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2869 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2870 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2871 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2872 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 2873 | Veal, loin, lean and fat, braised | Lamb, Veal and Game | 1.09 mg | 6% |
| 2874 | Bread stuffing, dry mix, prepared | Baked Products | 1.09 mg | 6% |
| 2875 | Chicken, broiler, leg, meat, roasted | Poultry Products | 1.08 mg | 6% |
| 2876 | Chicken, roasting, light meat, roasted | Poultry Products | 1.08 mg | 6% |
| 2877 | Turkey, all classes, ground, cooked | Poultry Products | 1.08 mg | 6% |
| 2878 | Chicken, broiler, skin only, raw | Poultry Products | 1.08 mg | 6% |
| 2879 | Chicken, broiler, thigh, meat and skin, roasted | Poultry Products | 1.08 mg | 6% |
| 2880 | Pork, cured, ham, shoulder, arm picnic, lean, roasted | Pork Products | 1.08 mg | 6% |
| 2881 | Pork, cured, ham, shoulder, picnic, boneless, lean, unheated | Pork Products | 1.08 mg | 6% |
| 2882 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 1.08 mg | 6% |
| 2883 | Crustaceans, crab, blue, crab cakes, homemade | Finfish and Shellfish Products | 1.08 mg | 6% |
| 2884 | Fish, bass, striped, baked or broiled | Finfish and Shellfish Products | 1.08 mg | 6% |
| 2885 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 6% |
| 2886 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 6% |
| 2887 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 1.08 mg | 6% |
| 2888 | Grains, couscous, dry | Cereals, Grains and Pasta | 1.08 mg | 6% |
| 2889 | Fast foods, entree, chicken, breaded and fried, dark meat (drumstick or thigh) | Fast Foods | 1.08 mg | 6% |
| 2890 | Chicken nuggets, macaroni in cheese sauce, corn in a seasoned sauce and chocolate pudding, frozen | Mixed Dishes | 1.08 mg | 6% |
| 2891 | Salad dressing, caesar dressing, regular | Fats and Oils | 1.08 mg | 6% |
| 2892 | Pork, cured, ham, rump, bone-in, separable lean only, unheated | Pork Products | 1.08 mg | 6% |
| 2893 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 1.08 mg | 6% |
| 2894 | Turkey, broiler, drumstick, meat and skin, roasted | Poultry Products | 1.08 mg | 6% |
| 2895 | Turkey, tom, drumstick, meat and skin, roasted | Poultry Products | 1.07 mg | 6% |
| 2896 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 1.07 mg | 6% |
| 2897 | Chicken, broiler, drumstick, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 1.07 mg | 6% |
| 2898 | Turkey, hen, thigh, meat only, roasted | Poultry Products | 1.07 mg | 6% |
| 2899 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 1.07 mg | 6% |
| 2900 | Chinese dish, lo mein, vegetable, without meat, restaurant prepared | Mixed Dishes | 1.07 mg | 6% |
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