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 3551–3600 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3551 | Snacks, fruit leather, pieces | Snacks | 0.75 mg | 4% |
| 3552 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.75 mg | 4% |
| 3553 | Tofu, silken, light, firm | Legumes and Legume Products | 0.75 mg | 4% |
| 3554 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.75 mg | 4% |
| 3555 | Pork, ground, medium, raw | Pork Products | 0.75 mg | 4% |
| 3556 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 0.75 mg | 4% |
| 3557 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.75 mg | 4% |
| 3558 | Sausage, Italian, pork, cooked | Sausages and Luncheon meats | 0.75 mg | 4% |
| 3559 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.75 mg | 4% |
| 3560 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 3561 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.75 mg | 4% |
| 3562 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.75 mg | 4% |
| 3563 | Cheese souffle | Mixed Dishes | 0.74 mg | 4% |
| 3564 | Chicken, cornish game hens, meat only, raw | Poultry Products | 0.74 mg | 4% |
| 3565 | Chicken, broiler, breast, meat and skin, raw | Poultry Products | 0.74 mg | 4% |
| 3566 | Sausage, Italian, pork, raw | Sausages and Luncheon meats | 0.74 mg | 4% |
| 3567 | Persimmon, japanese, dried | Fruits and fruit juices | 0.74 mg | 4% |
| 3568 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 3569 | Fish, mackerel, spanish (atlantic), baked or broiled | Finfish and Shellfish Products | 0.74 mg | 4% |
| 3570 | Crustaceans, crab, blue, raw | Finfish and Shellfish Products | 0.74 mg | 4% |
| 3571 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.74 mg | 4% |
| 3572 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.74 mg | 4% |
| 3573 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.74 mg | 4% |
| 3574 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 0.74 mg | 4% |
| 3575 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 3576 | Salisbury steak in gravy with macaroni and cheese, frozen | Mixed Dishes | 0.74 mg | 4% |
| 3577 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.74 mg | 4% |
| 3578 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.74 mg | 4% |
| 3579 | Potsticker or wonton, pork and vegetable, frozen, unprepared | Mixed Dishes | 0.74 mg | 4% |
| 3580 | Sausage, Italian, pork, reduced fat and sodium, cooked | Sausages and Luncheon meats | 0.74 mg | 4% |
| 3581 | Fast foods, side dish, potato salad | Fast Foods | 0.73 mg | 4% |
| 3582 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3583 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.73 mg | 4% |
| 3584 | Fast foods, chicken tenders, breaded | Fast Foods | 0.73 mg | 4% |
| 3585 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3586 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3587 | Shepherd's pie with corn | Mixed Dishes | 0.73 mg | 4% |
| 3588 | Sausage, chorizo, raw | Sausages and Luncheon meats | 0.73 mg | 4% |
| 3589 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.73 mg | 4% |
| 3590 | Chicken, broiler, light meat, raw | Poultry Products | 0.73 mg | 4% |
| 3591 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.73 mg | 4% |
| 3592 | Sausage, Bratwurst, pork, cooked | Sausages and Luncheon meats | 0.73 mg | 4% |
| 3593 | Pork, loin, sirloin chop, bone-in, lean, braised | Pork Products | 0.73 mg | 4% |
| 3594 | Pork, loin, rib steak (rib end), boneless, lean and fat, pan-fried | Pork Products | 0.73 mg | 4% |
| 3595 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3596 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3597 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3598 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3599 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3600 | Broccoli, raw | Vegetables and Vegetable Products | 0.73 mg | 4% |
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