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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3451 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 1.50 mg | 8% |
| 3452 | Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% |
| 3453 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.50 mg | 8% |
| 3454 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.50 mg | 8% |
| 3455 | Veal, ground, cooked, pan-fried | Lamb, Veal, and Game Products | 1.50 mg | 8% |
| 3456 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 1.50 mg | 8% |
| 3457 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.50 mg | 8% |
| 3458 | Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) | American Indian/Alaska Native Foods | 1.50 mg | 8% |
| 3459 | Pork, fresh, shoulder, whole, separable lean only, cooked, roasted | Pork Products | 1.50 mg | 8% |
| 3460 | Pork, fresh, variety meats and by-products, ears, frozen, cooked, simmered | Pork Products | 1.50 mg | 8% |
| 3461 | Frog legs, raw | Finfish and Shellfish Products | 1.50 mg | 8% |
| 3462 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 3463 | Sandwich spread, meatless | Legumes and Legume Products | 1.50 mg | 8% |
| 3464 | Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated | Pork Products | 1.50 mg | 8% |
| 3465 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.50 mg | 8% |
| 3466 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.50 mg | 8% |
| 3467 | Babyfood, peas and brown rice | Baby Foods | 1.50 mg | 8% |
| 3468 | Pork, cured, bacon, cooked, baked | Pork Products | 1.49 mg | 8% |
| 3469 | Snacks, rice cracker brown rice, plain | Snacks | 1.49 mg | 8% |
| 3470 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 1.49 mg | 8% |
| 3471 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.49 mg | 8% |
| 3472 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 1.49 mg | 8% |
| 3473 | Quinoa, cooked | Cereal Grains and Pasta | 1.49 mg | 8% |
| 3474 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 3475 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.49 mg | 8% |
| 3476 | Snacks, brown rice chips | Snacks | 1.49 mg | 8% |
| 3477 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour | Poultry Products | 1.49 mg | 8% |
| 3478 | Chicken, capons, meat and skin, cooked, roasted | Poultry Products | 1.49 mg | 8% |
| 3479 | Sausage, turkey, fresh, cooked | Sausages and Luncheon Meats | 1.49 mg | 8% |
| 3480 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 1.49 mg | 8% |
| 3481 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.49 mg | 8% |
| 3482 | Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.49 mg | 8% |
| 3483 | Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.49 mg | 8% |
| 3484 | Pie, chocolate creme, commercially prepared | Baked Products | 1.49 mg | 8% |
| 3485 | Pie, mince, prepared from recipe | Baked Products | 1.49 mg | 8% |
| 3486 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 1.49 mg | 8% |
| 3487 | Beef, variety meats and by-products, thymus, cooked, braised | Beef Products | 1.49 mg | 8% |
| 3488 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 1.49 mg | 8% |
| 3489 | WEND'YS, Crispy Chicken Sandwich | Fast Foods | 1.49 mg | 8% |
| 3490 | Chicken, broilers or fryers, dark meat, meat only, cooked, fried | Poultry Products | 1.49 mg | 8% |
| 3491 | Chicken, broilers or fryers, back, meat and skin, cooked, fried, batter | Poultry Products | 1.49 mg | 8% |
| 3492 | Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.49 mg | 8% |
| 3493 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.48 mg | 8% |
| 3494 | Egg, whole, cooked, omelet | Dairy and Egg Products | 1.48 mg | 8% |
| 3495 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.48 mg | 8% |
| 3496 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.48 mg | 8% |
| 3497 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 1.48 mg | 8% |
| 3498 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 1.48 mg | 8% |
| 3499 | Pie, pecan, prepared from recipe | Baked Products | 1.48 mg | 8% |
| 3500 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.48 mg | 8% |
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