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 3301–3350 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 3302 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.88 mg | 5% |
| 3303 | Deli-meat, bologna (baloney), mixed meats | Sausages and Luncheon meats | 0.88 mg | 5% |
| 3304 | Soup, beef barley, ready-to-serve | Soups, Sauces and Gravies | 0.88 mg | 5% |
| 3305 | Sausage, Bratwurst, chicken, cooked | Sausages and Luncheon meats | 0.87 mg | 5% |
| 3306 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3307 | Veal, leg (round), lean, pan-fried, not breaded | Lamb, Veal and Game | 0.87 mg | 5% |
| 3308 | Beef stew with potatoes and vegetables | Mixed Dishes | 0.87 mg | 5% |
| 3309 | Tamale, pork | Mixed Dishes | 0.87 mg | 5% |
| 3310 | Potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3311 | Sausage, Merguez, lamb, cooked | Sausages and Luncheon meats | 0.87 mg | 5% |
| 3312 | Tamale, cheese | Mixed Dishes | 0.87 mg | 5% |
| 3313 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.87 mg | 5% |
| 3314 | Chicken spread, canned | Sausages and Luncheon meats | 0.87 mg | 5% |
| 3315 | Pork, leg, shank portion, lean and fat, roasted | Pork Products | 0.87 mg | 5% |
| 3316 | Pork, loin, whole, lean and fat, broiled | Pork Products | 0.87 mg | 5% |
| 3317 | Pork, loin, rib chop (rib end), bone-in, lean, braised | Pork Products | 0.87 mg | 5% |
| 3318 | Pork, loin, sirloin steak, boneless, lean and fat, broiled | Pork Products | 0.87 mg | 5% |
| 3319 | Pork, leg, inside, boneless, lean and fat, raw | Pork Products | 0.87 mg | 5% |
| 3320 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3321 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3322 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3323 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3324 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 3325 | Veal, loin, lean and fat, roasted | Lamb, Veal and Game | 0.87 mg | 5% |
| 3326 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 0.86 mg | 5% |
| 3327 | Deli-meat, salami, cooked, beef | Sausages and Luncheon meats | 0.86 mg | 5% |
| 3328 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 0.86 mg | 5% |
| 3329 | Kumquat, raw | Fruits and fruit juices | 0.86 mg | 5% |
| 3330 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.86 mg | 5% |
| 3331 | Pork, loin, centre cut (centre chop), bone in, lean and fat, braised | Pork Products | 0.86 mg | 5% |
| 3332 | Lettuce, looseleaf | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 3333 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 3334 | Fish, croaker, atlantic, breaded and fried | Finfish and Shellfish Products | 0.86 mg | 5% |
| 3335 | Fast foods, entree, shrimp, breaded and fried | Fast Foods | 0.86 mg | 5% |
| 3336 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 3337 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.86 mg | 5% |
| 3338 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.86 mg | 5% |
| 3339 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.86 mg | 5% |
| 3340 | Meat stick, pepperoni, refrigerated | Sausages and Luncheon meats | 0.86 mg | 5% |
| 3341 | Candies, REESE'S BITES | Sweets | 0.85 mg | 5% |
| 3342 | Candies, SNICKERS Almond bar | Sweets | 0.85 mg | 5% |
| 3343 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.85 mg | 5% |
| 3344 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.85 mg | 5% |
| 3345 | Pork, leg, whole, lean and fat, raw | Pork Products | 0.85 mg | 5% |
| 3346 | Pork, loin, sirloin chop, bone-in, lean, raw | Pork Products | 0.85 mg | 5% |
| 3347 | Pork, loin, rib half (country-style ribs), lean and fat, raw | Pork Products | 0.85 mg | 5% |
| 3348 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.85 mg | 5% |
| 3349 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 0.85 mg | 5% |
| 3350 | Fish, salmon, chinook (spring), smoked | Finfish and Shellfish Products | 0.85 mg | 5% |
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