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 3201–3250 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Candies, peppermint, chocolate coated, mint taste | Sweets | 0.92 mg | 5% |
| 3202 | Pork, cured, ham, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.92 mg | 5% |
| 3203 | Candies, bars, Symphony | Sweets | 0.91 mg | 5% |
| 3204 | Fast foods, entree, chicken, breaded and fried, light meat (breast or wing) | Fast Foods | 0.91 mg | 5% |
| 3205 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.91 mg | 5% |
| 3206 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.91 mg | 5% |
| 3207 | Chicken, feet, boiled | Poultry Products | 0.91 mg | 5% |
| 3208 | Sausage, Kielbasa (kolbassa), turkey | Sausages and Luncheon meats | 0.91 mg | 5% |
| 3209 | Dessert, frozen, FUDGESICLE bar, low fat | Sweets | 0.91 mg | 5% |
| 3210 | Spaghetti, without meat, canned | Mixed Dishes | 0.91 mg | 5% |
| 3211 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 3212 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 3213 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.91 mg | 5% |
| 3214 | Fast foods, entree, chicken, breaded and fried, thigh, meat only, skin and breading removed | Fast Foods | 0.91 mg | 5% |
| 3215 | Chicken nuggets, dark and white meat, pre-cooked, frozen, not heated | Poultry Products | 0.91 mg | 5% |
| 3216 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.91 mg | 5% |
| 3217 | Deli-meat, composite | Sausages and Luncheon meats | 0.91 mg | 5% |
| 3218 | Chicken, cornish game hens, meat and skin, roasted | Poultry Products | 0.91 mg | 5% |
| 3219 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.91 mg | 5% |
| 3220 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.91 mg | 5% |
| 3221 | Pork, loin, whole, lean, broiled | Pork Products | 0.91 mg | 5% |
| 3222 | Pork, loin, centre cut (centre chop), bone-in, lean, braised | Pork Products | 0.91 mg | 5% |
| 3223 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 3224 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 3225 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.91 mg | 5% |
| 3226 | Fish, salmon, chinook (spring), baked or broiled | Finfish and Shellfish Products | 0.91 mg | 5% |
| 3227 | Veal, leg (round), lean and fat, roasted | Lamb, Veal and Game | 0.91 mg | 5% |
| 3228 | Veal, sirloin, lean, roasted | Lamb, Veal and Game | 0.91 mg | 5% |
| 3229 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 0.90 mg | 5% |
| 3230 | Chicken, broiler, meat and skin, raw | Poultry Products | 0.90 mg | 5% |
| 3231 | Soup, split pea with ham, canned, condensed, water added | Soups, Sauces and Gravies | 0.90 mg | 5% |
| 3232 | Deli-meat, chicken, cooked, sliced | Sausages and Luncheon meats | 0.90 mg | 5% |
| 3233 | Apricot, frozen, sweetened | Fruits and fruit juices | 0.90 mg | 5% |
| 3234 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.90 mg | 5% |
| 3235 | Pork, leg, butt portion, lean and fat, roasted | Pork Products | 0.90 mg | 5% |
| 3236 | Ham, lean, canned | Sausages and Luncheon meats | 0.90 mg | 5% |
| 3237 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated | Pork Products | 0.90 mg | 5% |
| 3238 | Pork, loin, rib half (country-style ribs), lean, raw | Pork Products | 0.90 mg | 5% |
| 3239 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3240 | Kale, boiled, drained | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3241 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3242 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.90 mg | 5% |
| 3243 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 3244 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 3245 | Fish, smelt, rainbow (american, capelin), raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 3246 | Fish, sturgeon, mixed species, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 5% |
| 3247 | Fish, eulachon, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 3248 | Veal, leg (round), lean, roasted | Lamb, Veal and Game | 0.90 mg | 5% |
| 3249 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.90 mg | 5% |
| 3250 | Pie, turkey, commercial | Baked Products | 0.90 mg | 5% |
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