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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3551 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% |
| 3552 | Cookies, oatmeal, reduced fat | Baked Products | 1.45 mg | 8% |
| 3553 | Fish, mahimahi, cooked, dry heat | Finfish and Shellfish Products | 1.45 mg | 8% |
| 3554 | Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter | Poultry Products | 1.45 mg | 8% |
| 3555 | Veal, rib, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.45 mg | 8% |
| 3556 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.45 mg | 8% |
| 3557 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% |
| 3558 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 1.45 mg | 8% |
| 3559 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.45 mg | 8% |
| 3560 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 1.45 mg | 8% |
| 3561 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 1.45 mg | 8% |
| 3562 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 1.45 mg | 8% |
| 3563 | Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted | Pork Products | 1.45 mg | 8% |
| 3564 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 1.45 mg | 8% |
| 3565 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.45 mg | 8% |
| 3566 | Candies, chocolate covered, low sugar or low calorie | Sweets | 1.45 mg | 8% |
| 3567 | Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium | Pork Products | 1.44 mg | 8% |
| 3568 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter | Poultry Products | 1.44 mg | 8% |
| 3569 | Refried beans, canned, traditional style | Legumes and Legume Products | 1.44 mg | 8% |
| 3570 | Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.44 mg | 8% |
| 3571 | Cookies, fortune | Baked Products | 1.44 mg | 8% |
| 3572 | Veal, shoulder, blade, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.44 mg | 8% |
| 3573 | Fish, herring, Pacific, cooked, dry heat | Finfish and Shellfish Products | 1.44 mg | 8% |
| 3574 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 1.44 mg | 8% |
| 3575 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, cooked, fast roasted | Lamb, Veal, and Game Products | 1.44 mg | 8% |
| 3576 | Polish sausage, pork | Sausages and Luncheon Meats | 1.44 mg | 8% |
| 3577 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.44 mg | 8% |
| 3578 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 1.43 mg | 8% |
| 3579 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour | Poultry Products | 1.43 mg | 8% |
| 3580 | Fish, catfish, channel, cooked, breaded and fried | Finfish and Shellfish Products | 1.43 mg | 8% |
| 3581 | Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% |
| 3582 | Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% |
| 3583 | Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% |
| 3584 | Luncheon sausage, pork and beef | Sausages and Luncheon Meats | 1.43 mg | 8% |
| 3585 | Snacks, potato chips, lightly salted | Snacks | 1.43 mg | 8% |
| 3586 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.43 mg | 8% |
| 3587 | Turkey, whole, dark meat, cooked, roasted | Poultry Products | 1.43 mg | 8% |
| 3588 | Turkey, whole, back, meat only, cooked, roasted | Poultry Products | 1.43 mg | 8% |
| 3589 | Chicken, broilers or fryers, skin only, cooked, fried, batter | Poultry Products | 1.43 mg | 8% |
| 3590 | Turkey, thigh, from whole bird, meat only, roasted | Poultry Products | 1.43 mg | 8% |
| 3591 | Chicken, nuggets, white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 1.43 mg | 8% |
| 3592 | Chicken, stewing, meat only, cooked, stewed | Poultry Products | 1.43 mg | 8% |
| 3593 | Frankfurter, low sodium | Sausages and Luncheon Meats | 1.43 mg | 8% |
| 3594 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 1.43 mg | 8% |
| 3595 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 1.43 mg | 8% |
| 3596 | Pork, fresh, spareribs, separable lean and fat, cooked, roasted | Pork Products | 1.43 mg | 8% |
| 3597 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.43 mg | 8% |
| 3598 | Pheasant, cooked, total edible | Poultry Products | 1.43 mg | 8% |
| 3599 | Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw | Lamb, Veal, and Game Products | 1.43 mg | 8% |
| 3600 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.42 mg | 8% |
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