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 3701–3750 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3701 | Pork, loin, rib chop (rib end), bone-in, lean, broiled | Pork Products | 0.68 mg | 4% |
| 3702 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 3703 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 3704 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 3705 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 3706 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.68 mg | 4% |
| 3707 | Mollusks, squid (calamari), mixed species, raw | Finfish and Shellfish Products | 0.68 mg | 4% |
| 3708 | Fish, scup (porgy), baked or broiled | Finfish and Shellfish Products | 0.68 mg | 4% |
| 3709 | Turkey, tom, leg, meat only, raw | Poultry Products | 0.68 mg | 4% |
| 3710 | Cheese food, imitation | Dairy and Egg Products | 0.68 mg | 4% |
| 3711 | Sausage, breakfast links or rounds, turkey, raw | Sausages and Luncheon meats | 0.68 mg | 4% |
| 3712 | Fish cake or patty | Finfish and Shellfish Products | 0.68 mg | 4% |
| 3713 | Turkey, all classes, drumstick, meat only, raw | Poultry Products | 0.68 mg | 4% |
| 3714 | Turkey, all classes, back, meat only, roasted | Poultry Products | 0.68 mg | 4% |
| 3715 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 0.68 mg | 4% |
| 3716 | Sausage, Knackwurst (Knockwurst), cooked | Sausages and Luncheon meats | 0.68 mg | 4% |
| 3717 | Sausage, smoked, with cheddar cheese, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 0.68 mg | 4% |
| 3718 | Chicken parmesan | Mixed Dishes | 0.68 mg | 4% |
| 3719 | Candies, bars, 3 Musketeers | Sweets | 0.67 mg | 4% |
| 3720 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.67 mg | 4% |
| 3721 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.67 mg | 4% |
| 3722 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.67 mg | 4% |
| 3723 | Poutine | Mixed Dishes | 0.67 mg | 4% |
| 3724 | Chicken, sautéed with almonds (almond guy ding) | Mixed Dishes | 0.67 mg | 4% |
| 3725 | Turkey, hen, leg, meat only, raw | Poultry Products | 0.67 mg | 4% |
| 3726 | Turkey, all classes, leg, meat only, raw | Poultry Products | 0.67 mg | 4% |
| 3727 | Plantain, green, fried | Fruits and fruit juices | 0.67 mg | 4% |
| 3728 | Sausage, kielbasa (kolbassa), extra lean | Sausages and Luncheon meats | 0.67 mg | 4% |
| 3729 | Babyfood, meat, jarred and frozen, chicken, puree | Babyfoods | 0.67 mg | 4% |
| 3730 | Babyfood, dinner, jarred, chicken with pasta and vegetables, all stages | Babyfoods | 0.67 mg | 4% |
| 3731 | Chinese dish, chow mein, chicken | Mixed Dishes | 0.67 mg | 4% |
| 3732 | Pork, leg, butt portion, lean, raw | Pork Products | 0.67 mg | 4% |
| 3733 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 3734 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 4% |
| 3735 | Fish, pompano, florida, baked or broiled | Finfish and Shellfish Products | 0.67 mg | 4% |
| 3736 | Fish, sheepshead, baked or broiled | Finfish and Shellfish Products | 0.67 mg | 4% |
| 3737 | Turkey, broiler, leg, meat only, raw | Poultry Products | 0.66 mg | 4% |
| 3738 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.66 mg | 4% |
| 3739 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 0.66 mg | 4% |
| 3740 | Pork, loin, sirloin steak, boneless, lean and fat, roasted | Pork Products | 0.66 mg | 4% |
| 3741 | Pork, loin, sirloin steak, boneless, lean, roasted | Pork Products | 0.66 mg | 4% |
| 3742 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3743 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3744 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3745 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3746 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3747 | Fish, halibut, Greenland (turbot), raw | Finfish and Shellfish Products | 0.66 mg | 4% |
| 3748 | Fish, salmon, chum (keta), raw | Finfish and Shellfish Products | 0.66 mg | 4% |
| 3749 | Turkey, tom, drumstick, meat only, raw | Poultry Products | 0.66 mg | 4% |
| 3750 | Turkey, tom, thigh, meat and skin, raw | Poultry Products | 0.66 mg | 4% |
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