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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3701 | Lamb, New Zealand, imported, fore-shank, separable lean only, raw | Lamb, Veal, and Game Products | 1.37 mg | 8% |
| 3702 | Beef, New Zealand, imported, eye round, separable lean and fat, raw | Beef Products | 1.37 mg | 8% |
| 3703 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 1.37 mg | 8% |
| 3704 | Pork, cured, ham, low sodium, lean and fat, cooked | Pork Products | 1.37 mg | 8% |
| 3705 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 1.37 mg | 8% |
| 3706 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.37 mg | 8% |
| 3707 | Veal, ground, raw | Lamb, Veal, and Game Products | 1.37 mg | 8% |
| 3708 | Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 1.37 mg | 8% |
| 3709 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 1.37 mg | 8% |
| 3710 | Chicken, broilers or fryers, meat and skin, cooked, fried, batter | Poultry Products | 1.37 mg | 8% |
| 3711 | Soup, bean with bacon, condensed, single brand | Soups, Sauces, and Gravies | 1.37 mg | 8% |
| 3712 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% |
| 3713 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% |
| 3714 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.37 mg | 8% |
| 3715 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 1.37 mg | 8% |
| 3716 | Chicken, broilers or fryers, drumstick, meat only, cooked, stewed | Poultry Products | 1.37 mg | 8% |
| 3717 | Chicken, roasting, meat and skin and giblets and neck, raw | Poultry Products | 1.37 mg | 8% |
| 3718 | Chicken, stewing, meat and skin, cooked, stewed | Poultry Products | 1.37 mg | 8% |
| 3719 | Pizza, meat and vegetable topping, regular crust, frozen, cooked | Fast Foods | 1.36 mg | 8% |
| 3720 | Pizza, meat and vegetable topping, rising crust, frozen, cooked | Fast Foods | 1.36 mg | 8% |
| 3721 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, roasted | Poultry Products | 1.36 mg | 8% |
| 3722 | Chicken, broilers or fryers, dark meat, meat only, cooked, stewed | Poultry Products | 1.36 mg | 8% |
| 3723 | Snacks, potato chips, barbecue-flavor | Snacks | 1.36 mg | 8% |
| 3724 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.36 mg | 8% |
| 3725 | Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.36 mg | 8% |
| 3726 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 1.36 mg | 8% |
| 3727 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 1.36 mg | 8% |
| 3728 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.36 mg | 8% |
| 3729 | Salami, dry or hard, pork, beef | Sausages and Luncheon Meats | 1.36 mg | 8% |
| 3730 | Oscar Mayer, Bologna (beef) | Sausages and Luncheon Meats | 1.36 mg | 8% |
| 3731 | Cake, snack cakes, creme-filled, sponge | Baked Products | 1.36 mg | 8% |
| 3732 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 1.36 mg | 8% |
| 3733 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 1.36 mg | 8% |
| 3734 | Ham, turkey, sliced, extra lean, prepackaged or deli | Sausages and Luncheon Meats | 1.35 mg | 8% |
| 3735 | Snacks, potato chips, reduced fat | Snacks | 1.35 mg | 8% |
| 3736 | Potato chips, without salt, reduced fat | Snacks | 1.35 mg | 8% |
| 3737 | Chicken, broilers or fryers, meat only, cooked, fried | Poultry Products | 1.35 mg | 8% |
| 3738 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter | Poultry Products | 1.35 mg | 8% |
| 3739 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 1.35 mg | 8% |
| 3740 | Chicken, broilers or fryers, leg, meat and skin, cooked, stewed | Poultry Products | 1.35 mg | 8% |
| 3741 | Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.35 mg | 8% |
| 3742 | Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.34 mg | 7% |
| 3743 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour | Poultry Products | 1.34 mg | 7% |
| 3744 | Oscar Mayer, Wieners (beef franks) | Sausages and Luncheon Meats | 1.34 mg | 7% |
| 3745 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 1.34 mg | 7% |
| 3746 | Pork, cured, ham, boneless, regular (approximately 11% fat), roasted | Pork Products | 1.34 mg | 7% |
| 3747 | Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised | Pork Products | 1.34 mg | 7% |
| 3748 | DENNY'S, chicken nuggets, star shaped, from kid's menu | Restaurant Foods | 1.34 mg | 7% |
| 3749 | Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.34 mg | 7% |
| 3750 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 1.34 mg | 7% |
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