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 3651–3700 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3651 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 1.40 mg | 8% |
| 3652 | Turkey, all classes, breast, meat and skin, cooked, roasted | Poultry Products | 1.40 mg | 8% |
| 3653 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 1.40 mg | 8% |
| 3654 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 1.40 mg | 8% |
| 3655 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.40 mg | 8% |
| 3656 | Chicken, broilers or fryers, leg, meat only, cooked, fried | Poultry Products | 1.40 mg | 8% |
| 3657 | Chicken, broilers or fryers, leg, meat only, cooked, stewed | Poultry Products | 1.40 mg | 8% |
| 3658 | George Weston Bakeries, Thomas English Muffins | Baked Products | 1.40 mg | 8% |
| 3659 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 1.40 mg | 8% |
| 3660 | Turtle, green, raw | Finfish and Shellfish Products | 1.40 mg | 8% |
| 3661 | Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled | Pork Products | 1.40 mg | 8% |
| 3662 | Beef, bologna, reduced sodium | Sausages and Luncheon Meats | 1.40 mg | 8% |
| 3663 | Fish, mackerel, salted | Finfish and Shellfish Products | 1.40 mg | 8% |
| 3664 | Pork, cured, ham, boneless, extra lean and regular, roasted | Pork Products | 1.40 mg | 8% |
| 3665 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 1.40 mg | 8% |
| 3666 | Snacks, corn cakes | Snacks | 1.40 mg | 8% |
| 3667 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.40 mg | 8% |
| 3668 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.40 mg | 8% |
| 3669 | Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted | Pork Products | 1.40 mg | 8% |
| 3670 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.40 mg | 8% |
| 3671 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 1.39 mg | 8% |
| 3672 | Chicken, broilers or fryers, back, meat only, cooked, roasted | Poultry Products | 1.39 mg | 8% |
| 3673 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 1.39 mg | 8% |
| 3674 | Lamb, New Zealand, imported, Intermuscular fat, cooked | Lamb, Veal, and Game Products | 1.39 mg | 8% |
| 3675 | Lamb, Australian, imported, fresh, seam fat, cooked | Lamb, Veal, and Game Products | 1.39 mg | 8% |
| 3676 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 1.39 mg | 8% |
| 3677 | Fish, tuna, light, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 1.39 mg | 8% |
| 3678 | Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 1.39 mg | 8% |
| 3679 | Beef, New Zealand, imported, eye round, separable lean only, raw | Beef Products | 1.39 mg | 8% |
| 3680 | Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled | Lamb, Veal, and Game Products | 1.39 mg | 8% |
| 3681 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 1.39 mg | 8% |
| 3682 | Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised | Pork Products | 1.39 mg | 8% |
| 3683 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 1.39 mg | 8% |
| 3684 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 1.39 mg | 8% |
| 3685 | Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated | Pork Products | 1.39 mg | 8% |
| 3686 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 1.39 mg | 8% |
| 3687 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.38 mg | 8% |
| 3688 | Potato flour | Vegetables and Vegetable Products | 1.38 mg | 8% |
| 3689 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 1.38 mg | 8% |
| 3690 | POPEYES, Fried Chicken, Mild, Thigh, meat and skin with breading | Fast Foods | 1.38 mg | 8% |
| 3691 | POPEYES, Fried Chicken, Mild, Wing, meat and skin with breading | Fast Foods | 1.38 mg | 8% |
| 3692 | Chicken, broilers or fryers, meat and skin, cooked, fried, flour | Poultry Products | 1.38 mg | 8% |
| 3693 | Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.38 mg | 8% |
| 3694 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, cooked, slow roasted | Lamb, Veal, and Game Products | 1.38 mg | 8% |
| 3695 | Beef, New Zealand, imported, striploin, separable lean and fat, raw | Beef Products | 1.38 mg | 8% |
| 3696 | Babyfood, meat, meat sticks, junior | Baby Foods | 1.38 mg | 8% |
| 3697 | Veal, shoulder, arm, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.38 mg | 8% |
| 3698 | Chicken, broilers or fryers, thigh, meat and skin, cooked, stewed | Poultry Products | 1.37 mg | 8% |
| 3699 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.37 mg | 8% |
| 3700 | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% |
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