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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3401 | Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.52 mg | 8% |
| 3402 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 3403 | Cake, white, prepared from recipe without frosting | Baked Products | 1.52 mg | 8% |
| 3404 | Cookies, brownies, dry mix, sugar free | Baked Products | 1.52 mg | 8% |
| 3405 | Lamb, New Zealand, imported, loin chop, separable lean only, raw | Lamb, Veal, and Game Products | 1.52 mg | 8% |
| 3406 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.52 mg | 8% |
| 3407 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.52 mg | 8% |
| 3408 | Lamb, New Zealand, imported, chump, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 1.52 mg | 8% |
| 3409 | Salami, Italian, pork | Sausages and Luncheon Meats | 1.52 mg | 8% |
| 3410 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 3411 | Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 1.52 mg | 8% |
| 3412 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.52 mg | 8% |
| 3413 | SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 1.52 mg | 8% |
| 3414 | Chicken, broilers or fryers, skin only, cooked, fried, flour | Poultry Products | 1.52 mg | 8% |
| 3415 | Turkey, Ground, cooked | Poultry Products | 1.52 mg | 8% |
| 3416 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.52 mg | 8% |
| 3417 | Salami, Italian, pork and beef, dry, sliced, 50% less sodium | Sausages and Luncheon Meats | 1.51 mg | 8% |
| 3418 | Chicken, stewing, meat and skin, and giblets and neck, raw | Poultry Products | 1.51 mg | 8% |
| 3419 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 1.51 mg | 8% |
| 3420 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 1.51 mg | 8% |
| 3421 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 3422 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.51 mg | 8% |
| 3423 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.51 mg | 8% |
| 3424 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 3425 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 3426 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 1.51 mg | 8% |
| 3427 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 1.51 mg | 8% |
| 3428 | Chicken, broilers or fryers, skin only, cooked, roasted | Poultry Products | 1.51 mg | 8% |
| 3429 | Turkey thigh, pre-basted, meat and skin, cooked, roasted | Poultry Products | 1.51 mg | 8% |
| 3430 | Fast foods, griddle cake sandwich, egg, cheese, and sausage | Fast Foods | 1.51 mg | 8% |
| 3431 | McDONALD'S, Sausage, Egg & Cheese McGRIDDLES | Fast Foods | 1.51 mg | 8% |
| 3432 | Fast foods, fish sandwich, with tartar sauce | Fast Foods | 1.50 mg | 8% |
| 3433 | BURGER KING, Premium Fish Sandwich | Fast Foods | 1.50 mg | 8% |
| 3434 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 3435 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 3436 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 1.50 mg | 8% |
| 3437 | WENDY'S, Homestyle Chicken Fillet Sandwich | Fast Foods | 1.50 mg | 8% |
| 3438 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour | Poultry Products | 1.50 mg | 8% |
| 3439 | Turkey, retail parts, thigh, meat and skin, cooked, roasted | Poultry Products | 1.50 mg | 8% |
| 3440 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.50 mg | 8% |
| 3441 | Headcheese, pork | Sausages and Luncheon Meats | 1.50 mg | 8% |
| 3442 | Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | Meals, Entrees, and Side Dishes | 1.50 mg | 8% |
| 3443 | Lamb, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% |
| 3444 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% |
| 3445 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.50 mg | 8% |
| 3446 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 1.50 mg | 8% |
| 3447 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 1.50 mg | 8% |
| 3448 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.50 mg | 8% |
| 3449 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.50 mg | 8% |
| 3450 | Cereals, farina, unenriched, dry | Breakfast Cereals | 1.50 mg | 8% |
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