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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3601 | KFC, Popcorn Chicken | Fast Foods | 1.42 mg | 8% |
| 3602 | Chicken, broilers or fryers, back, meat and skin, cooked, roasted | Poultry Products | 1.42 mg | 8% |
| 3603 | Fast foods, griddle cake sandwich, sausage | Fast Foods | 1.42 mg | 8% |
| 3604 | McDONALD'S, Sausage McGRIDDLES | Fast Foods | 1.42 mg | 8% |
| 3605 | Chicken, broilers or fryers, thigh, meat only, cooked, stewed | Poultry Products | 1.42 mg | 8% |
| 3606 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.42 mg | 8% |
| 3607 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 1.42 mg | 8% |
| 3608 | Turkey, retail parts, thigh, meat only, raw | Poultry Products | 1.42 mg | 8% |
| 3609 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 1.42 mg | 8% |
| 3610 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted | Pork Products | 1.42 mg | 8% |
| 3611 | Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.42 mg | 8% |
| 3612 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.42 mg | 8% |
| 3613 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 1.42 mg | 8% |
| 3614 | Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 1.42 mg | 8% |
| 3615 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.42 mg | 8% |
| 3616 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 1.41 mg | 8% |
| 3617 | Frankfurter, meatless | Legumes and Legume Products | 1.41 mg | 8% |
| 3618 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.41 mg | 8% |
| 3619 | Crustaceans, spiny lobster, mixed species, cooked, moist heat | Finfish and Shellfish Products | 1.41 mg | 8% |
| 3620 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% |
| 3621 | Chicken, capons, meat and skin and giblets and neck, raw | Poultry Products | 1.41 mg | 8% |
| 3622 | Fish, herring, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 1.41 mg | 8% |
| 3623 | Fish, mullet, striped, cooked, dry heat | Finfish and Shellfish Products | 1.41 mg | 8% |
| 3624 | Veal, rib, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.41 mg | 8% |
| 3625 | Veal, shoulder, arm, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.41 mg | 8% |
| 3626 | Lamb, Australian, ground, 85% lean / 15% fat, raw | Lamb, Veal, and Game Products | 1.41 mg | 8% |
| 3627 | McDONALD'S, Hotcakes and Sausage | Fast Foods | 1.41 mg | 8% |
| 3628 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 1.41 mg | 8% |
| 3629 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 1.41 mg | 8% |
| 3630 | Sausage, pork, chorizo, link or ground, raw | Sausages and Luncheon Meats | 1.41 mg | 8% |
| 3631 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.41 mg | 8% |
| 3632 | Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 1.41 mg | 8% |
| 3633 | Bread, pita, white, unenriched | Baked Products | 1.40 mg | 8% |
| 3634 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 1.40 mg | 8% |
| 3635 | Fast foods, croissant, with egg, cheese, and ham | Fast Foods | 1.40 mg | 8% |
| 3636 | Babyfood, meat, chicken, strained | Baby Foods | 1.40 mg | 8% |
| 3637 | Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter | Poultry Products | 1.40 mg | 8% |
| 3638 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 1.40 mg | 8% |
| 3639 | Fish, haddock, smoked | Finfish and Shellfish Products | 1.40 mg | 8% |
| 3640 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.40 mg | 8% |
| 3641 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, raw | Lamb, Veal, and Game Products | 1.40 mg | 8% |
| 3642 | Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw | Lamb, Veal, and Game Products | 1.40 mg | 8% |
| 3643 | Mortadella, beef, pork | Sausages and Luncheon Meats | 1.40 mg | 8% |
| 3644 | Bacon, turkey, unprepared | Sausages and Luncheon Meats | 1.40 mg | 8% |
| 3645 | Luncheon meat, pork and chicken, minced, canned, includes Spam Lite | Sausages and Luncheon Meats | 1.40 mg | 8% |
| 3646 | Beef, New Zealand, imported, brisket navel end, separable lean only, raw | Beef Products | 1.40 mg | 8% |
| 3647 | Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.40 mg | 8% |
| 3648 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 1.40 mg | 8% |
| 3649 | Brussels sprouts, raw | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 3650 | Snacks, corn cakes, very low sodium | Snacks | 1.40 mg | 8% |
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