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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Fish, salmon, king, chinook, smoked and canned (Alaska Native) | American Indian/Alaska Native Foods | 1.80 mg | 10% |
| 2902 | Corned beef and potatoes in tortilla (Apache) | American Indian/Alaska Native Foods | 1.80 mg | 10% |
| 2903 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 2904 | Snacks, rice cakes, brown rice, rye | Snacks | 1.80 mg | 10% |
| 2905 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.80 mg | 10% |
| 2906 | Luncheon slices, meatless | Legumes and Legume Products | 1.80 mg | 10% |
| 2907 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 2908 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 2909 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.80 mg | 10% |
| 2910 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 1.80 mg | 10% |
| 2911 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.80 mg | 10% |
| 2912 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 1.80 mg | 10% |
| 2913 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.80 mg | 10% |
| 2914 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.79 mg | 10% |
| 2915 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.79 mg | 10% |
| 2916 | Turkey, light or dark meat, smoked, cooked, with skin, bone removed | Poultry Products | 1.79 mg | 10% |
| 2917 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 1.79 mg | 10% |
| 2918 | Puddings, rice, dry mix | Sweets | 1.79 mg | 10% |
| 2919 | BURGER KING, Original Chicken Sandwich | Fast Foods | 1.79 mg | 10% |
| 2920 | Chicken, broilers or fryers, meat and skin and giblets and neck, cooked, fried, batter | Poultry Products | 1.79 mg | 10% |
| 2921 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 1.79 mg | 10% |
| 2922 | Chicken, capons, meat and skin and giblets and neck, cooked, roasted | Poultry Products | 1.79 mg | 10% |
| 2923 | Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.79 mg | 10% |
| 2924 | Lamb, ground, cooked, broiled | Lamb, Veal, and Game Products | 1.79 mg | 10% |
| 2925 | Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 1.79 mg | 10% |
| 2926 | Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.79 mg | 10% |
| 2927 | Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw | Beef Products | 1.79 mg | 10% |
| 2928 | Beef, ground, 75% lean meat / 25% fat, raw | Beef Products | 1.79 mg | 10% |
| 2929 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 1.78 mg | 10% |
| 2930 | Frankfurter, beef, pork, and turkey, fat free | Sausages and Luncheon Meats | 1.78 mg | 10% |
| 2931 | Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.78 mg | 10% |
| 2932 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 1.78 mg | 10% |
| 2933 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 1.78 mg | 10% |
| 2934 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 1.78 mg | 10% |
| 2935 | Beef, New Zealand, imported, manufacturing beef, cooked, boiled | Beef Products | 1.78 mg | 10% |
| 2936 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 2937 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 1.78 mg | 10% |
| 2938 | Fast foods, submarine sandwich, ham on white bread with lettuce and tomato | Fast Foods | 1.78 mg | 10% |
| 2939 | SUBWAY, black forest ham sub on white bread with lettuce and tomato | Fast Foods | 1.78 mg | 10% |
| 2940 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 1.78 mg | 10% |
| 2941 | Pheasant, leg, meat only, raw | Poultry Products | 1.78 mg | 10% |
| 2942 | Turkey, light or dark meat, smoked, cooked, skin and bone removed | Poultry Products | 1.78 mg | 10% |
| 2943 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 1.78 mg | 10% |
| 2944 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.78 mg | 10% |
| 2945 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 1.78 mg | 10% |
| 2946 | Fast foods, chicken fillet sandwich, plain with pickles | Fast Foods | 1.77 mg | 10% |
| 2947 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 1.77 mg | 10% |
| 2948 | TACO BELL, Taco Salad | Fast Foods | 1.77 mg | 10% |
| 2949 | Fast foods, quesadilla, with chicken | Fast Foods | 1.77 mg | 10% |
| 2950 | CHICK-FIL-A, chicken sandwich | Fast Foods | 1.77 mg | 10% |
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