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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3501 | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Pork Products | 1.48 mg | 8% |
| 3502 | Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted | Pork Products | 1.48 mg | 8% |
| 3503 | Roselle, raw | Fruits and Fruit Juices | 1.48 mg | 8% |
| 3504 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.48 mg | 8% |
| 3505 | Malabar spinach, cooked | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 3506 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 1.48 mg | 8% |
| 3507 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered | Pork Products | 1.47 mg | 8% |
| 3508 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.47 mg | 8% |
| 3509 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% |
| 3510 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.47 mg | 8% |
| 3511 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 3512 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.47 mg | 8% |
| 3513 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.47 mg | 8% |
| 3514 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 1.47 mg | 8% |
| 3515 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.47 mg | 8% |
| 3516 | Sausage, smoked link sausage, pork and beef (nonfat dry milk added) | Sausages and Luncheon Meats | 1.47 mg | 8% |
| 3517 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.47 mg | 8% |
| 3518 | Beef, round, eye of round steak, boneless separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% |
| 3519 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% |
| 3520 | Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 1.47 mg | 8% |
| 3521 | Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.47 mg | 8% |
| 3522 | Muffins, corn, toaster-type | Baked Products | 1.47 mg | 8% |
| 3523 | Peas, green, raw | Vegetables and Vegetable Products | 1.47 mg | 8% |
| 3524 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 1.47 mg | 8% |
| 3525 | Fast foods, crispy chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 1.47 mg | 8% |
| 3526 | Frankfurter, turkey | Sausages and Luncheon Meats | 1.47 mg | 8% |
| 3527 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% |
| 3528 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 1.47 mg | 8% |
| 3529 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.47 mg | 8% |
| 3530 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.47 mg | 8% |
| 3531 | Salmon nuggets, cooked as purchased, unheated | Finfish and Shellfish Products | 1.46 mg | 8% |
| 3532 | Veal, Australian, rib, rib roast, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.46 mg | 8% |
| 3533 | Lamb, New Zealand, imported, hind-shank, separable lean only, raw | Lamb, Veal, and Game Products | 1.46 mg | 8% |
| 3534 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 1.46 mg | 8% |
| 3535 | Turkey, wing, smoked, cooked, with skin, bone removed | Poultry Products | 1.46 mg | 8% |
| 3536 | Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.46 mg | 8% |
| 3537 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.46 mg | 8% |
| 3538 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 1.46 mg | 8% |
| 3539 | APPLEBEE'S, chili | Restaurant Foods | 1.46 mg | 8% |
| 3540 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 1.46 mg | 8% |
| 3541 | Arugula, raw | Vegetables and Vegetable Products | 1.46 mg | 8% |
| 3542 | Turkey, all classes, wing, meat and skin, cooked, roasted | Poultry Products | 1.46 mg | 8% |
| 3543 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 1.46 mg | 8% |
| 3544 | Pork sausage, link/patty, reduced fat, unprepared | Sausages and Luncheon Meats | 1.46 mg | 8% |
| 3545 | Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean and fat, raw | Beef Products | 1.46 mg | 8% |
| 3546 | Chicken, broilers or fryers, thigh, meat only, cooked, fried | Poultry Products | 1.46 mg | 8% |
| 3547 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 1.45 mg | 8% |
| 3548 | Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce | Fast Foods | 1.45 mg | 8% |
| 3549 | Turkey, whole, dark meat, meat and skin, cooked, roasted | Poultry Products | 1.45 mg | 8% |
| 3550 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% |
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