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 2901–2950 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Meat stick, chicken/turkey, refrigerated | Sausages and Luncheon meats | 1.07 mg | 6% |
| 2902 | Meat stick, pepperoni, non-refrigerated | Sausages and Luncheon meats | 1.07 mg | 6% |
| 2903 | Turkey, broiler, leg, meat only, roasted | Poultry Products | 1.07 mg | 6% |
| 2904 | Chicken, broiler, breast, meat and skin, roasted | Poultry Products | 1.07 mg | 6% |
| 2905 | Wiener (cheesefurter), cheddar smokie | Sausages and Luncheon meats | 1.07 mg | 6% |
| 2906 | Pork, loin, whole, lean and fat, braised | Pork Products | 1.07 mg | 6% |
| 2907 | Pork, loin, sirloin chop, bone-in, lean, broiled | Pork Products | 1.07 mg | 6% |
| 2908 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 1.07 mg | 6% |
| 2909 | Veal, brain, pan-fried | Lamb, Veal and Game | 1.07 mg | 6% |
| 2910 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 1.07 mg | 6% |
| 2911 | Chicken, broiler, light meat, roasted | Poultry Products | 1.06 mg | 6% |
| 2912 | Soup, split pea with ham, ready-to-serve | Soups, Sauces and Gravies | 1.06 mg | 6% |
| 2913 | Wiener (frankfurter), chicken | Sausages and Luncheon meats | 1.06 mg | 6% |
| 2914 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2915 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2916 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2917 | Fish, cusk, baked or broiled | Finfish and Shellfish Products | 1.06 mg | 6% |
| 2918 | Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 1.06 mg | 6% |
| 2919 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 1.06 mg | 6% |
| 2920 | Candies, bars, Krackel | Sweets | 1.06 mg | 6% |
| 2921 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 1.06 mg | 6% |
| 2922 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 1.06 mg | 6% |
| 2923 | Candies, M&M's peanut butter chocolate candies | Sweets | 1.06 mg | 6% |
| 2924 | Yogourt, tofu | Legumes and Legume Products | 1.06 mg | 6% |
| 2925 | Rose hips, wild, native | Fruits and fruit juices | 1.06 mg | 6% |
| 2926 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 2927 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 1.06 mg | 6% |
| 2928 | Turkey, hen, leg, meat only, roasted | Poultry Products | 1.06 mg | 6% |
| 2929 | Turkey, all classes, leg, meat only, roasted | Poultry Products | 1.06 mg | 6% |
| 2930 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 1.06 mg | 6% |
| 2931 | Sweets, topping, nuts in syrup | Sweets | 1.05 mg | 6% |
| 2932 | Fast foods, side dish, potato, baked, topped with cheese sauce and bacon | Fast Foods | 1.05 mg | 6% |
| 2933 | Salad dressing, ranch dressing, fat free | Fats and Oils | 1.05 mg | 6% |
| 2934 | Stir fry with beef | Mixed Dishes | 1.05 mg | 6% |
| 2935 | Turkey, hen, drumstick, meat only, roasted | Poultry Products | 1.05 mg | 6% |
| 2936 | Turkey, all classes, drumstick, meat and skin, roasted | Poultry Products | 1.05 mg | 6% |
| 2937 | Deli-meat, bologna (baloney), composite | Sausages and Luncheon meats | 1.05 mg | 6% |
| 2938 | Sausage, breakfast links or rounds, beef, raw | Sausages and Luncheon meats | 1.05 mg | 6% |
| 2939 | Sausage, chorizo, cooked | Sausages and Luncheon meats | 1.05 mg | 6% |
| 2940 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 1.05 mg | 6% |
| 2941 | Pork, shoulder, whole, lean and fat, raw | Pork Products | 1.05 mg | 6% |
| 2942 | Pork, cured, ham patties, unheated | Pork Products | 1.05 mg | 6% |
| 2943 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 2944 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 2945 | Veal, thymus, raw | Lamb, Veal and Game | 1.05 mg | 6% |
| 2946 | Chicken, stewing, meat and skin, raw | Poultry Products | 1.04 mg | 6% |
| 2947 | Chicken, broiler, back, meat, raw | Poultry Products | 1.04 mg | 6% |
| 2948 | Chicken, broiler, breast, meat, roasted | Poultry Products | 1.04 mg | 6% |
| 2949 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 1.04 mg | 6% |
| 2950 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 1.04 mg | 6% |
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