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 3251–3300 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Candies, bars, Chunky | Sweets | 0.90 mg | 5% |
| 3252 | Macaroni and cheese, canned entree | Mixed Dishes | 0.90 mg | 5% |
| 3253 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.90 mg | 5% |
| 3254 | Date, medjool | Fruits and fruit juices | 0.90 mg | 5% |
| 3255 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3256 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% |
| 3257 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3258 | Fish, burbot (loche), raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 3259 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3260 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 3261 | Salad, caesar with chicken, homemade | Mixed Dishes | 0.90 mg | 5% |
| 3262 | Deli-meat, salami (Genoa), dry cured | Sausages and Luncheon meats | 0.90 mg | 5% |
| 3263 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.90 mg | 5% |
| 3264 | Sausage, Merguez, lamb, raw | Sausages and Luncheon meats | 0.90 mg | 5% |
| 3265 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.90 mg | 5% |
| 3266 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3267 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3268 | Babyfood, dinner, veal with vegetables and barley | Babyfoods | 0.89 mg | 5% |
| 3269 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.89 mg | 5% |
| 3270 | Chicken, broiler, meat only, raw | Poultry Products | 0.89 mg | 5% |
| 3271 | Chicken, roasting, light meat, raw | Poultry Products | 0.89 mg | 5% |
| 3272 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, roasted | Pork Products | 0.89 mg | 5% |
| 3273 | Pork, cured, ham, shoulder, cottage roll, lean and fat, roasted | Pork Products | 0.89 mg | 5% |
| 3274 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3275 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3276 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3277 | Carrot, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3278 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 3279 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 0.89 mg | 5% |
| 3280 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.89 mg | 5% |
| 3281 | Whey, sweet, dry | Dairy and Egg Products | 0.88 mg | 5% |
| 3282 | Chicken, broiler, wing, meat, raw | Poultry Products | 0.88 mg | 5% |
| 3283 | Chicken, broiler, breast, meat, stewed | Poultry Products | 0.88 mg | 5% |
| 3284 | Soup, beef noodle, canned, condensed | Soups, Sauces and Gravies | 0.88 mg | 5% |
| 3285 | Sausage, Vienna (cocktail), canned, chicken, beef and pork | Sausages and Luncheon meats | 0.88 mg | 5% |
| 3286 | Fig, dried, cooked | Fruits and fruit juices | 0.88 mg | 5% |
| 3287 | Pork, loin, rib chop (rib end), bone-in, lean, pan-fried | Pork Products | 0.88 mg | 5% |
| 3288 | Pork, loin, sirloin steak, boneless, lean, broiled | Pork Products | 0.88 mg | 5% |
| 3289 | Pork, side ribs centre cut (spareribs), lean and fat, raw | Pork Products | 0.88 mg | 5% |
| 3290 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3291 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3292 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3293 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3294 | Veal, leg (round), lean and fat, pan-fried, not breaded | Lamb, Veal and Game | 0.88 mg | 5% |
| 3295 | Veal, cubed for stew (leg and shoulder), lean, raw | Lamb, Veal and Game | 0.88 mg | 5% |
| 3296 | Snacks, pork skins, plain | Snacks | 0.88 mg | 5% |
| 3297 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.88 mg | 5% |
| 3298 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3299 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3300 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
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