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 3751–3800 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3751 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3752 | Beef, tripe, simmered | Beef Products | 0.66 mg | 4% |
| 3753 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3754 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 4% |
| 3755 | Turkey, all classes, thigh, meat only, raw | Poultry Products | 0.66 mg | 4% |
| 3756 | Turkey, hen, drumstick, meat and skin, raw | Poultry Products | 0.66 mg | 4% |
| 3757 | Turkey, broiler, drumstick, meat only, raw | Poultry Products | 0.66 mg | 4% |
| 3758 | Sausage, kielbasa (kolbassa) | Sausages and Luncheon meats | 0.66 mg | 4% |
| 3759 | Chinese dish, fried rice without meat, restaurant prepared | Mixed Dishes | 0.66 mg | 4% |
| 3760 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 3761 | Lasagna with meat and sauce, frozen | Mixed Dishes | 0.65 mg | 4% |
| 3762 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 3763 | Turkey, broiler, thigh, meat only, raw | Poultry Products | 0.65 mg | 4% |
| 3764 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.65 mg | 4% |
| 3765 | Deli-meat, black forest ham | Sausages and Luncheon meats | 0.65 mg | 4% |
| 3766 | Cheese, feta | Dairy and Egg Products | 0.65 mg | 4% |
| 3767 | Turkey, all classes, dark meat only, raw | Poultry Products | 0.65 mg | 4% |
| 3768 | Turkey, all classes, back, meat and skin, roasted | Poultry Products | 0.65 mg | 4% |
| 3769 | Turkey, tom, leg, meat and skin, raw | Poultry Products | 0.65 mg | 4% |
| 3770 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.65 mg | 4% |
| 3771 | Raspberry, frozen, sweetened | Fruits and fruit juices | 0.65 mg | 4% |
| 3772 | Pork, loin, centre cut (centre chop), bone-in, lean, raw | Pork Products | 0.65 mg | 4% |
| 3773 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 3774 | Potato salad, homemade | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 3775 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 3776 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 3777 | Fish, ling, raw | Finfish and Shellfish Products | 0.65 mg | 4% |
| 3778 | Fish, tuna, white, canned with oil, drained, salted | Finfish and Shellfish Products | 0.65 mg | 4% |
| 3779 | Fish, tuna, white, canned with oil, drained, unsalted | Finfish and Shellfish Products | 0.65 mg | 4% |
| 3780 | Fish, salmon, sockeye (red), canned, drained solids, salted | Finfish and Shellfish Products | 0.65 mg | 4% |
| 3781 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 0.65 mg | 4% |
| 3782 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.64 mg | 4% |
| 3783 | Pork/ham/chicken, canned, reduced sodium | Sausages and Luncheon meats | 0.64 mg | 4% |
| 3784 | Pork and ham, canned | Sausages and Luncheon meats | 0.64 mg | 4% |
| 3785 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 3786 | Fish, steelhead trout, boiled, canned | Finfish and Shellfish Products | 0.64 mg | 4% |
| 3787 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 3788 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 3789 | Raspberry, wild, raw | Fruits and fruit juices | 0.64 mg | 4% |
| 3790 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.64 mg | 4% |
| 3791 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.64 mg | 4% |
| 3792 | Turkey, hen, thigh, meat only, raw | Poultry Products | 0.64 mg | 4% |
| 3793 | Turkey, all classes, drumstick, meat and skin, raw | Poultry Products | 0.64 mg | 4% |
| 3794 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.64 mg | 4% |
| 3795 | Sausage, Oktoberfest, cooked | Sausages and Luncheon meats | 0.64 mg | 4% |
| 3796 | Cheese, caraway | Dairy and Egg Products | 0.64 mg | 4% |
| 3797 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 0.64 mg | 4% |
| 3798 | Turkey, broiler, dark meat only, raw | Poultry Products | 0.64 mg | 4% |
| 3799 | Turkey, hen, dark meat only, raw | Poultry Products | 0.64 mg | 4% |
| 3800 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 0.64 mg | 4% |
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