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 3401–3450 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3401 | Mollusks, scallop, mixed species, breaded and fried | Finfish and Shellfish Products | 0.82 mg | 5% |
| 3402 | Fish, salmon, pink (humpback), poached | Finfish and Shellfish Products | 0.82 mg | 5% |
| 3403 | Cookie, coconut macaroon | Baked Products | 0.82 mg | 5% |
| 3404 | Tofu, silken, soft | Legumes and Legume Products | 0.82 mg | 5% |
| 3405 | Coffee, instant, French vanilla flavour, with aspartame and acesulfame potassium, fat free, sugar free, low calorie, powder | Beverages | 0.82 mg | 5% |
| 3406 | Dessert, apple crisp, homemade | Sweets | 0.82 mg | 5% |
| 3407 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% |
| 3408 | Pork, composite cuts, leg, loin and shoulder, lean and fat, raw | Pork Products | 0.82 mg | 5% |
| 3409 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.82 mg | 5% |
| 3410 | Candies, bars, Twix, caramel cookie | Sweets | 0.81 mg | 5% |
| 3411 | Fast foods, mexican, enchilada with cheese | Fast Foods | 0.81 mg | 5% |
| 3412 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.81 mg | 5% |
| 3413 | Pork, loin, rib roast, boneless, lean, raw | Pork Products | 0.81 mg | 5% |
| 3414 | Stir fry with chicken | Mixed Dishes | 0.81 mg | 5% |
| 3415 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.81 mg | 5% |
| 3416 | Wiener (frankfurter), low fat | Sausages and Luncheon meats | 0.81 mg | 5% |
| 3417 | Chicken, broiler, thigh, meat, raw | Poultry Products | 0.81 mg | 5% |
| 3418 | Soup, turkey, ready-to-serve | Soups, Sauces and Gravies | 0.81 mg | 5% |
| 3419 | Pork, loin, rib chop (rib end), bone-in, lean and fat, braised | Pork Products | 0.81 mg | 5% |
| 3420 | Pork, cured, ham, whole, lean, bone-in, unheated | Pork Products | 0.81 mg | 5% |
| 3421 | Pork, cured, ham, whole, lean, 30% salt reduced, unheated | Pork Products | 0.81 mg | 5% |
| 3422 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 3423 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 3424 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 5% |
| 3425 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 0.81 mg | 5% |
| 3426 | Salad dressing, french, commercial, regular | Fats and Oils | 0.80 mg | 4% |
| 3427 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 0.80 mg | 4% |
| 3428 | Lemon peel, raw | Fruits and fruit juices | 0.80 mg | 4% |
| 3429 | Orange, with peel, raw | Fruits and fruit juices | 0.80 mg | 4% |
| 3430 | Orange peel, raw | Fruits and fruit juices | 0.80 mg | 4% |
| 3431 | Sapodilla, raw | Fruits and fruit juices | 0.80 mg | 4% |
| 3432 | Pork, loin, centre cut (centre chop), bone-in, lean, broiled | Pork Products | 0.80 mg | 4% |
| 3433 | Pork, loin, centre cut (centre steak), boneless, lean and fat, broiled | Pork Products | 0.80 mg | 4% |
| 3434 | Pork, loin, centre cut (centre steak), boneless, lean, broiled | Pork Products | 0.80 mg | 4% |
| 3435 | Burdock root, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3436 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3437 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3438 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3439 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3440 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3441 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3442 | Pepper, sweet, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3443 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3444 | Radish, white icicle, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3445 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3446 | Pumpkin, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3447 | Beets, raw | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3448 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.80 mg | 4% |
| 3449 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.80 mg | 4% |
| 3450 | Fish, salmon, atlantic, wild, raw | Finfish and Shellfish Products | 0.80 mg | 4% |
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