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 3501–3550 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3501 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 4% |
| 3502 | Nuts, acorns, raw | Nuts and Seeds | 0.79 mg | 4% |
| 3503 | Veal, leg (round), lean and fat, raw | Lamb, Veal and Game | 0.79 mg | 4% |
| 3504 | Chicken, broiler, leg, meat, raw | Poultry Products | 0.78 mg | 4% |
| 3505 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 0.78 mg | 4% |
| 3506 | Sapote, mamey, raw | Fruits and fruit juices | 0.78 mg | 4% |
| 3507 | Pork, loin, rib steak (rib end), boneless, lean, pan-fried | Pork Products | 0.78 mg | 4% |
| 3508 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.78 mg | 4% |
| 3509 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.78 mg | 4% |
| 3510 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 0.78 mg | 4% |
| 3511 | Veal, sirloin, lean and fat, raw | Lamb, Veal and Game | 0.78 mg | 4% |
| 3512 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.78 mg | 4% |
| 3513 | Sauce, fish, ready-to-serve | Soups, Sauces and Gravies | 0.78 mg | 4% |
| 3514 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.78 mg | 4% |
| 3515 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.78 mg | 4% |
| 3516 | Deli-meat, mortadella | Sausages and Luncheon meats | 0.78 mg | 4% |
| 3517 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% |
| 3518 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 3519 | Fish, salmon, pink, canned, drained solids with bone | Finfish and Shellfish Products | 0.77 mg | 4% |
| 3520 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 3521 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 3522 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.77 mg | 4% |
| 3523 | Soup, beef barley, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.77 mg | 4% |
| 3524 | Cheese, romano | Dairy and Egg Products | 0.77 mg | 4% |
| 3525 | Guinea, meat only, raw | Poultry Products | 0.77 mg | 4% |
| 3526 | Chicken, cornish game hens, meat only, roasted | Poultry Products | 0.77 mg | 4% |
| 3527 | Pork, leg, shank portion, lean, raw | Pork Products | 0.77 mg | 4% |
| 3528 | Pork, loin, rib steak (rib end), boneless, lean and fat, broiled | Pork Products | 0.77 mg | 4% |
| 3529 | Pork, loin, rib steak (rib end), boneless, lean, raw | Pork Products | 0.77 mg | 4% |
| 3530 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 3531 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 3532 | Fish, tuna, yellowfin, fresh, raw | Finfish and Shellfish Products | 0.77 mg | 4% |
| 3533 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 0.77 mg | 4% |
| 3534 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% |
| 3535 | Chicken, broiler, drumstick, meat, raw | Poultry Products | 0.76 mg | 4% |
| 3536 | Sausage, Beerwurst, beer salami, pork | Sausages and Luncheon meats | 0.76 mg | 4% |
| 3537 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 0.76 mg | 4% |
| 3538 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 3539 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 3540 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 3541 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 0.76 mg | 4% |
| 3542 | Fish, goldeye, raw | Finfish and Shellfish Products | 0.76 mg | 4% |
| 3543 | Fast foods, entree, salad, vegetable, no dressing, with pasta and seafood | Fast Foods | 0.76 mg | 4% |
| 3544 | Chicken pot pie, frozen, prepared | Mixed Dishes | 0.76 mg | 4% |
| 3545 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 0.76 mg | 4% |
| 3546 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 3547 | Chinese dish, Kung Pao chicken, restaurant prepared | Mixed Dishes | 0.76 mg | 4% |
| 3548 | Deli-meat, pepperoni, turkey, reduced fat | Sausages and Luncheon meats | 0.76 mg | 4% |
| 3549 | Sweet potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 3550 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.76 mg | 4% |
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