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 3451–3500 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3451 | Veal, sirloin, lean, raw | Lamb, Veal and Game | 0.80 mg | 4% |
| 3452 | Pie, coconut cream, commercial | Baked Products | 0.80 mg | 4% |
| 3453 | Pie, coconut custard, commercial | Baked Products | 0.80 mg | 4% |
| 3454 | Snacks, fruit leather, bar | Snacks | 0.80 mg | 4% |
| 3455 | Candies, caramels, chocolate flavour roll | Sweets | 0.80 mg | 4% |
| 3456 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.80 mg | 4% |
| 3457 | Candied foods, citron | Sweets | 0.80 mg | 4% |
| 3458 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 3459 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 3460 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 3461 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 0.80 mg | 4% |
| 3462 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 0.80 mg | 4% |
| 3463 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 0.80 mg | 4% |
| 3464 | Snacks, potato chips, white, restructured, baked | Snacks | 0.80 mg | 4% |
| 3465 | Sweets, pie fillings, blueberry, canned | Sweets | 0.80 mg | 4% |
| 3466 | Game meat, native, walrus, blubber, raw | Lamb, Veal and Game | 0.80 mg | 4% |
| 3467 | Fish, arctic char, native, meat, dried | Finfish and Shellfish Products | 0.80 mg | 4% |
| 3468 | Fish, inconnu, native, smoked, baked | Finfish and Shellfish Products | 0.80 mg | 4% |
| 3469 | Sourdock (sorrel), native, young leaves | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3470 | Fish, burbot (loche), native, skin, raw | Finfish and Shellfish Products | 0.80 mg | 4% |
| 3471 | Pork, loin, rib roast, boneless, lean and fat, raw | Pork Products | 0.80 mg | 4% |
| 3472 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3473 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3474 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3475 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3476 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3477 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.80 mg | 4% |
| 3478 | Fish, battered and fried | Finfish and Shellfish Products | 0.80 mg | 4% |
| 3479 | Yogourt, soy, plain | Dairy and Egg Products | 0.80 mg | 4% |
| 3480 | Soup, tomato noodle, ready-to-serve | Soups, Sauces and Gravies | 0.80 mg | 4% |
| 3481 | Candies, bars, Butterfinger | Sweets | 0.79 mg | 4% |
| 3482 | Tofu, silken, light, extra firm | Legumes and Legume Products | 0.79 mg | 4% |
| 3483 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.79 mg | 4% |
| 3484 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 3485 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 0.79 mg | 4% |
| 3486 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.79 mg | 4% |
| 3487 | Sausage, Bratwurst, pork, raw | Sausages and Luncheon meats | 0.79 mg | 4% |
| 3488 | Soup, split pea with ham, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.79 mg | 4% |
| 3489 | Babyfood, dinner, jarred or frozen, beef with vegetables, all stages | Babyfoods | 0.79 mg | 4% |
| 3490 | Chicken, broiler, light meat and skin, raw | Poultry Products | 0.79 mg | 4% |
| 3491 | Pheasant, breast, meat only, raw | Poultry Products | 0.79 mg | 4% |
| 3492 | Deli-meat, sandwich spread, unspecified meat | Sausages and Luncheon meats | 0.79 mg | 4% |
| 3493 | Pork, loin, whole, lean and fat, raw | Pork Products | 0.79 mg | 4% |
| 3494 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, broiled | Pork Products | 0.79 mg | 4% |
| 3495 | Pork, tail, simmered | Pork Products | 0.79 mg | 4% |
| 3496 | Pork, leg, inside, boneless, lean, raw | Pork Products | 0.79 mg | 4% |
| 3497 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 3498 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 3499 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 3500 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.79 mg | 4% |
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