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 3151–3200 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3152 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3153 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3154 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3155 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.94 mg | 5% |
| 3156 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.94 mg | 5% |
| 3157 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.94 mg | 5% |
| 3158 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 0.94 mg | 5% |
| 3159 | Breakfast, scrambled eggs & sausage with hashed brown potatoes, frozen | Mixed Dishes | 0.94 mg | 5% |
| 3160 | Turkey, tom, thigh, meat and skin, roasted | Poultry Products | 0.94 mg | 5% |
| 3161 | Sausage, breakfast links or rounds, pork, pre-cooked | Sausages and Luncheon meats | 0.94 mg | 5% |
| 3162 | Sausage, Bratwurst, pork, beef and turkey, smoked, reduced fat | Sausages and Luncheon meats | 0.94 mg | 5% |
| 3163 | Candies, YORK BITES | Sweets | 0.94 mg | 5% |
| 3164 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3165 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3166 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 3167 | Deli-meat, salami (Hungarian), pork and beef, cooked | Sausages and Luncheon meats | 0.94 mg | 5% |
| 3168 | Chinese dish, orange chicken, restaurant prepared | Mixed Dishes | 0.94 mg | 5% |
| 3169 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.94 mg | 5% |
| 3170 | Chicken, broiler, drumstick, meat, braised | Poultry Products | 0.94 mg | 5% |
| 3171 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 0.93 mg | 5% |
| 3172 | Dessert, frozen, ice cream, chocolate | Sweets | 0.93 mg | 5% |
| 3173 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.93 mg | 5% |
| 3174 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.93 mg | 5% |
| 3175 | Candies, soft fruit and nut squares | Sweets | 0.93 mg | 5% |
| 3176 | Chicken patty, frozen, uncooked | Poultry Products | 0.93 mg | 5% |
| 3177 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 0.93 mg | 5% |
| 3178 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 0.93 mg | 5% |
| 3179 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 0.93 mg | 5% |
| 3180 | Chicken, broiler, light meat, stewed | Poultry Products | 0.93 mg | 5% |
| 3181 | Poultry food products, turkey and gravy, frozen | Poultry Products | 0.93 mg | 5% |
| 3182 | Chicken, ground, lean, cooked | Poultry Products | 0.93 mg | 5% |
| 3183 | Prune, dried, uncooked | Fruits and fruit juices | 0.93 mg | 5% |
| 3184 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | Pork Products | 0.93 mg | 5% |
| 3185 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, pan-fried | Pork Products | 0.93 mg | 5% |
| 3186 | Pork, loin, rib steak (rib end), boneless, lean and fat, roasted | Pork Products | 0.93 mg | 5% |
| 3187 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 3188 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 3189 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 3190 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 3191 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 3192 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 0.93 mg | 5% |
| 3193 | Pie, pecan, commercial | Baked Products | 0.93 mg | 5% |
| 3194 | Chicken, stewing, light meat only, raw | Poultry Products | 0.92 mg | 5% |
| 3195 | Chicken, broiler, breast, meat and skin, stewed | Poultry Products | 0.92 mg | 5% |
| 3196 | Pork, leg, shank portion, lean, roasted | Pork Products | 0.92 mg | 5% |
| 3197 | Pork, shoulder, picnic (arm), lean and fat, braised | Pork Products | 0.92 mg | 5% |
| 3198 | Pork, loin, rib steak (rib end), boneless, lean and fat, braised | Pork Products | 0.92 mg | 5% |
| 3199 | Fish, tuna, yellowfin, baked or broiled | Finfish and Shellfish Products | 0.92 mg | 5% |
| 3200 | Veal, sirloin, lean and fat, roasted | Lamb, Veal and Game | 0.92 mg | 5% |
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