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 3351–3400 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3351 | Fish, salmon, chinook (spring), smoked, lox | Finfish and Shellfish Products | 0.85 mg | 5% |
| 3352 | Fish, halibut, Greenland (turbot), baked or broiled | Finfish and Shellfish Products | 0.85 mg | 5% |
| 3353 | Veal, composite cuts, lean, raw | Lamb, Veal and Game | 0.85 mg | 5% |
| 3354 | Veal, loin, lean, raw | Lamb, Veal and Game | 0.85 mg | 5% |
| 3355 | Veal, loin, lean, roasted | Lamb, Veal and Game | 0.85 mg | 5% |
| 3356 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 0.84 mg | 5% |
| 3357 | Chicken, broiler, wing, meat and skin, roasted | Poultry Products | 0.84 mg | 5% |
| 3358 | Guinea, meat and skin, raw | Poultry Products | 0.84 mg | 5% |
| 3359 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.84 mg | 5% |
| 3360 | Cereal, hot, cream of wheat, regular, prepared | Breakfast cereals | 0.84 mg | 5% |
| 3361 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.84 mg | 5% |
| 3362 | Pork, loin, whole, lean, raw | Pork Products | 0.84 mg | 5% |
| 3363 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 3364 | Sesbania flowers, raw | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 3365 | Fish, bass, striped, raw | Finfish and Shellfish Products | 0.84 mg | 5% |
| 3366 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 0.84 mg | 5% |
| 3367 | Fish, shark (dogfish), mixed species, raw | Finfish and Shellfish Products | 0.84 mg | 5% |
| 3368 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 0.84 mg | 5% |
| 3369 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted | Finfish and Shellfish Products | 0.84 mg | 5% |
| 3370 | Veal, loin, lean and fat, raw | Lamb, Veal and Game | 0.84 mg | 5% |
| 3371 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.84 mg | 5% |
| 3372 | Candies, bars, KIT KAT BIG KAT | Sweets | 0.84 mg | 5% |
| 3373 | Dessert, frozen, ice cream, chocolate, low fat | Sweets | 0.84 mg | 5% |
| 3374 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 3375 | Chicken tenders, breaded, frozen, prepared | Mixed Dishes | 0.84 mg | 5% |
| 3376 | Sausage, breakfast links or rounds, turkey, cooked | Sausages and Luncheon meats | 0.84 mg | 5% |
| 3377 | Fast foods, entree, chicken, breaded and fried, boneless, plain | Fast Foods | 0.83 mg | 5% |
| 3378 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.83 mg | 5% |
| 3379 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 3380 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.83 mg | 5% |
| 3381 | Deli-meat, summer sausage | Sausages and Luncheon meats | 0.83 mg | 5% |
| 3382 | Sausage, Italian, turkey, raw | Sausages and Luncheon meats | 0.83 mg | 5% |
| 3383 | Pork, loin, rib chop (rib end), bone-in, lean and fat, pan-fried | Pork Products | 0.83 mg | 5% |
| 3384 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 3385 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 0.83 mg | 5% |
| 3386 | Fish, ling, baked or broiled | Finfish and Shellfish Products | 0.83 mg | 5% |
| 3387 | Fish, cusk, raw | Finfish and Shellfish Products | 0.83 mg | 5% |
| 3388 | Veal, composite cuts, lean and fat, raw | Lamb, Veal and Game | 0.83 mg | 5% |
| 3389 | Cheese, parmesan, hard | Dairy and Egg Products | 0.82 mg | 5% |
| 3390 | Chicken, ground, lean, raw | Poultry Products | 0.82 mg | 5% |
| 3391 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% |
| 3392 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% |
| 3393 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.82 mg | 5% |
| 3394 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.82 mg | 5% |
| 3395 | Pork, loin, sirloin chop, bone-in, lean and fat, raw | Pork Products | 0.82 mg | 5% |
| 3396 | Pork, cured, back bacon, grilled | Pork Products | 0.82 mg | 5% |
| 3397 | Pork, back ribs, lean and fat, raw | Pork Products | 0.82 mg | 5% |
| 3398 | Pork, loin, rib steak (rib end), boneless, lean, broiled | Pork Products | 0.82 mg | 5% |
| 3399 | Pork, cured, ham, shoulder, cottage roll, lean and fat, unheated | Pork Products | 0.82 mg | 5% |
| 3400 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 5% |
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