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 3051–3100 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Cranberry (lingonberry), wild, raw | Fruits and fruit juices | 1.00 mg | 6% |
| 3052 | Turkey pot pie, frozen | Mixed Dishes | 1.00 mg | 6% |
| 3053 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 1.00 mg | 6% |
| 3054 | Fast foods, entree, chicken, breaded and fried, thigh, meat and skin with breading | Fast Foods | 1.00 mg | 6% |
| 3055 | Turkey, tom, thigh, meat, roasted | Poultry Products | 0.99 mg | 6% |
| 3056 | Pork, cured, ham, shank, bone-in, separable lean only, unheated | Pork Products | 0.99 mg | 6% |
| 3057 | Spaghetti with cream sauce | Mixed Dishes | 0.99 mg | 6% |
| 3058 | Fast foods, entree, chicken, breaded and fried, drumstick, meat and skin with breading | Fast Foods | 0.99 mg | 6% |
| 3059 | Turkey, hen, dark meat only, roasted | Poultry Products | 0.99 mg | 6% |
| 3060 | Turkey, tom, leg, meat and skin, roasted | Poultry Products | 0.99 mg | 6% |
| 3061 | Pork, loin, whole, lean and fat, roasted | Pork Products | 0.99 mg | 6% |
| 3062 | Pork, tail, raw | Pork Products | 0.99 mg | 6% |
| 3063 | Pork, loin, centre cut (centre chop), bone-in, lean, pan-fried | Pork Products | 0.99 mg | 6% |
| 3064 | Pork, loin, rib steak (rib end), boneless, lean, braised | Pork Products | 0.99 mg | 6% |
| 3065 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.99 mg | 6% |
| 3066 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.99 mg | 6% |
| 3067 | Veal, ground, broiled | Lamb, Veal and Game | 0.99 mg | 6% |
| 3068 | Chicken, broiler, light meat and skin, stewed | Poultry Products | 0.98 mg | 5% |
| 3069 | Chicken, broiler, dark meat and skin, raw | Poultry Products | 0.98 mg | 5% |
| 3070 | Wiener (frankfurter), turkey | Sausages and Luncheon meats | 0.98 mg | 5% |
| 3071 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 0.98 mg | 5% |
| 3072 | Pork, feet, simmered | Pork Products | 0.98 mg | 5% |
| 3073 | Pork, loin, rib half (country-style ribs), lean, roasted | Pork Products | 0.98 mg | 5% |
| 3074 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 3075 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 3076 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 3077 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.98 mg | 5% |
| 3078 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 3079 | Vermicelli, made from soy, cooked | Legumes and Legume Products | 0.98 mg | 5% |
| 3080 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 3081 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 3082 | Chicken, broiler, skin, cooked, rotisserie, with seasoning | Poultry Products | 0.98 mg | 5% |
| 3083 | Turkey, all classes, thigh, meat and skin, roasted | Poultry Products | 0.98 mg | 5% |
| 3084 | Turkey, broiler, thigh, meat and skin, roasted | Poultry Products | 0.98 mg | 5% |
| 3085 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.98 mg | 5% |
| 3086 | Sausage, breakfast links or rounds, pork, pre-cooked, reheated | Sausages and Luncheon meats | 0.98 mg | 5% |
| 3087 | Candies, bars, peanut | Sweets | 0.97 mg | 5% |
| 3088 | Soup, beef and mushroom, low sodium, chunky style | Soups, Sauces and Gravies | 0.97 mg | 5% |
| 3089 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 0.97 mg | 5% |
| 3090 | Chicken, broiler, back, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% |
| 3091 | Chicken, broiler, thigh, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% |
| 3092 | Chicken, broiler, wing, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% |
| 3093 | Chicken, broiler, back, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% |
| 3094 | Chicken, broiler, thigh, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% |
| 3095 | Chicken, broiler, wing, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.97 mg | 5% |
| 3096 | Snacks, plantain chips | Snacks | 0.97 mg | 5% |
| 3097 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.97 mg | 5% |
| 3098 | Turkey, all classes, ground, raw | Poultry Products | 0.97 mg | 5% |
| 3099 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 0.97 mg | 5% |
| 3100 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.97 mg | 5% |
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