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 3601–3650 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3601 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.73 mg | 4% |
| 3602 | Cheese, monterey | Dairy and Egg Products | 0.72 mg | 4% |
| 3603 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 0.72 mg | 4% |
| 3604 | Soup, beef and vegetable, ready-to-serve | Soups, Sauces and Gravies | 0.72 mg | 4% |
| 3605 | Sausage, breakfast links or rounds, pork, cooked | Sausages and Luncheon meats | 0.72 mg | 4% |
| 3606 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3607 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3608 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3609 | Taro, cooked | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3610 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3611 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3612 | Candies, bars, Snickers | Sweets | 0.72 mg | 4% |
| 3613 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.72 mg | 4% |
| 3614 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% |
| 3615 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.72 mg | 4% |
| 3616 | Cheese, monterey, low fat | Dairy and Egg Products | 0.72 mg | 4% |
| 3617 | Meatless, bacon bits | Legumes and Legume Products | 0.72 mg | 4% |
| 3618 | Sausage. Swisswurst, pork and beef, with swiss cheese, smoked | Sausages and Luncheon meats | 0.72 mg | 4% |
| 3619 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 0.72 mg | 4% |
| 3620 | Vinegar, balsamic | Spices and Herbs | 0.72 mg | 4% |
| 3621 | Deli-meat, prosciutto (parma ham) dry-cured | Sausages and Luncheon meats | 0.72 mg | 4% |
| 3622 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3623 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3624 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3625 | Soup, split pea with ham, homemade | Soups, Sauces and Gravies | 0.72 mg | 4% |
| 3626 | Fast foods, entree, chicken, breaded and fried, breast, meat and skin with breading | Fast Foods | 0.72 mg | 4% |
| 3627 | Chinese dish, shrimp and vegetables, restaurant prepared | Mixed Dishes | 0.72 mg | 4% |
| 3628 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 3629 | Sweets, sugar, brown | Sweets | 0.71 mg | 4% |
| 3630 | Fish, cod (scrod), Atlantic, dried and salted, soaked in water | Finfish and Shellfish Products | 0.71 mg | 4% |
| 3631 | Turkey, hen, drumstick, meat only, raw | Poultry Products | 0.71 mg | 4% |
| 3632 | Deli-meat, bologna (baloney), low fat | Sausages and Luncheon meats | 0.71 mg | 4% |
| 3633 | Cretons, veal | Sausages and Luncheon meats | 0.71 mg | 4% |
| 3634 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.71 mg | 4% |
| 3635 | Chicken, broiler, drumstick, meat and skin, raw | Poultry Products | 0.71 mg | 4% |
| 3636 | Soup, chicken gumbo, canned, condensed | Soups, Sauces and Gravies | 0.71 mg | 4% |
| 3637 | Soup, chicken vegetable, canned, condensed | Soups, Sauces and Gravies | 0.71 mg | 4% |
| 3638 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces and Gravies | 0.71 mg | 4% |
| 3639 | Custard-apple, raw | Fruits and fruit juices | 0.71 mg | 4% |
| 3640 | Pork, loin, sirloin chop, bone-in , lean and fat, braised | Pork Products | 0.71 mg | 4% |
| 3641 | Pork, cured, ham, whole, lean and fat | Pork Products | 0.71 mg | 4% |
| 3642 | Pork, loin, rib steak (rib end), boneless, lean and fat, raw | Pork Products | 0.71 mg | 4% |
| 3643 | Pork, loin, sirloin steak, boneless, lean and fat, braised | Pork Products | 0.71 mg | 4% |
| 3644 | Pork, loin, sirloin steak, boneless, lean, braised | Pork Products | 0.71 mg | 4% |
| 3645 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 3646 | Fish, salmon, chum (keta), baked or broiled | Finfish and Shellfish Products | 0.71 mg | 4% |
| 3647 | Fish, salmon, chum (keta), poached | Finfish and Shellfish Products | 0.71 mg | 4% |
| 3648 | Chicken, broiler, separable fat, raw | Poultry Products | 0.70 mg | 4% |
| 3649 | Gravy, beef, canned | Soups, Sauces and Gravies | 0.70 mg | 4% |
| 3650 | Gravy, turkey, canned | Soups, Sauces and Gravies | 0.70 mg | 4% |
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