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 2951–3000 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Nuts, acorns, dried | Nuts and Seeds | 1.04 mg | 6% |
| 2952 | Pie, banana cream, homemade | Baked Products | 1.04 mg | 6% |
| 2953 | Snacks, pork skins, barbecue | Snacks | 1.04 mg | 6% |
| 2954 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.04 mg | 6% |
| 2955 | Turkey, tom, leg, meat, roasted | Poultry Products | 1.04 mg | 6% |
| 2956 | Fast foods, entree, chicken, breaded and fried, wing, meat and skin with breading | Fast Foods | 1.04 mg | 6% |
| 2957 | Pâté, all flavours, reduced fat and sodium | Sausages and Luncheon meats | 1.04 mg | 6% |
| 2958 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 1.03 mg | 6% |
| 2959 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 2960 | Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% |
| 2961 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 1.03 mg | 6% |
| 2962 | Spaghetti, with meatballs in tomato sauce, canned | Mixed Dishes | 1.03 mg | 6% |
| 2963 | Fast foods, entree, chicken, breaded and fried, drumstick, meat only, skin and breading removed | Fast Foods | 1.03 mg | 6% |
| 2964 | Turkey, all classes, thigh, meat only, roasted | Poultry Products | 1.03 mg | 6% |
| 2965 | Turkey, broiler, thigh, meat only, roasted | Poultry Products | 1.03 mg | 6% |
| 2966 | Pork, composite cuts, leg, loin and shoulder, lean, raw | Pork Products | 1.03 mg | 6% |
| 2967 | Deli-meat, pepperoni | Sausages and Luncheon meats | 1.03 mg | 6% |
| 2968 | Chicken, broiler, dark meat, raw | Poultry Products | 1.03 mg | 6% |
| 2969 | Chicken, roasting, meat only, raw | Poultry Products | 1.03 mg | 6% |
| 2970 | Soup, broth, chicken, dehydrated | Soups, Sauces and Gravies | 1.03 mg | 6% |
| 2971 | Soup, bean with bacon, canned, condensed, water added | Soups, Sauces and Gravies | 1.03 mg | 6% |
| 2972 | Sausage, Brotwurst, pork, beef, with nonfat dry milk | Sausages and Luncheon meats | 1.03 mg | 6% |
| 2973 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 2974 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 2975 | Fish, salmon, atlantic, wild, baked or broiled | Finfish and Shellfish Products | 1.03 mg | 6% |
| 2976 | Turkey, broiler, leg, meat and skin, roasted | Poultry Products | 1.02 mg | 6% |
| 2977 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 1.02 mg | 6% |
| 2978 | Date, domestic, natural and dry | Fruits and fruit juices | 1.02 mg | 6% |
| 2979 | Pork, loin, rib chop (rib end), bone-in, lean, roasted | Pork Products | 1.02 mg | 6% |
| 2980 | Pork, intestine (chitterlings), raw | Pork Products | 1.02 mg | 6% |
| 2981 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 2982 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 2983 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 1.02 mg | 6% |
| 2984 | Fish, tuna, bluefin, fresh, raw | Finfish and Shellfish Products | 1.02 mg | 6% |
| 2985 | Veal, shoulder, shank, lean, raw | Lamb, Veal and Game | 1.02 mg | 6% |
| 2986 | Lamb, Canadian, ground, raw | Lamb, Veal and Game | 1.02 mg | 6% |
| 2987 | Pie, vanilla cream, homemade | Baked Products | 1.02 mg | 6% |
| 2988 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 1.02 mg | 6% |
| 2989 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 1.02 mg | 6% |
| 2990 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 1.02 mg | 6% |
| 2991 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 1.02 mg | 6% |
| 2992 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 2993 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 2994 | Sausage, Polish, smoked, pre-cooked, reheated | Sausages and Luncheon meats | 1.02 mg | 6% |
| 2995 | Sausage, spicy beef and roasted red pepper, cooked | Sausages and Luncheon meats | 1.02 mg | 6% |
| 2996 | Rice, spanish rice mix, prepared | Mixed Dishes | 1.02 mg | 6% |
| 2997 | Snacks, fruit leather, roll | Snacks | 1.01 mg | 6% |
| 2998 | Fast foods, mexican, nachos with cheese, beans, ground beef and tomatoes | Fast Foods | 1.01 mg | 6% |
| 2999 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 1.01 mg | 6% |
| 3000 | Turkey, hen, drumstick, meat and skin, roasted | Poultry Products | 1.01 mg | 6% |
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