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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3751 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 1.34 mg | 7% |
| 3752 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 1.34 mg | 7% |
| 3753 | Barley, pearled, cooked | Cereal Grains and Pasta | 1.33 mg | 7% |
| 3754 | Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | Poultry Products | 1.33 mg | 7% |
| 3755 | Soup, bean with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 1.33 mg | 7% |
| 3756 | Gravy, chicken, dry | Soups, Sauces, and Gravies | 1.33 mg | 7% |
| 3757 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 1.33 mg | 7% |
| 3758 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.33 mg | 7% |
| 3759 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed | Poultry Products | 1.33 mg | 7% |
| 3760 | Chicken, roasting, dark meat, meat only, cooked, roasted | Poultry Products | 1.33 mg | 7% |
| 3761 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 1.33 mg | 7% |
| 3762 | Pepperoni, beef and pork, sliced | Sausages and Luncheon Meats | 1.33 mg | 7% |
| 3763 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 1.33 mg | 7% |
| 3764 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 3765 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 3766 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 3767 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 1.33 mg | 7% |
| 3768 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 1.33 mg | 7% |
| 3769 | Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted | Pork Products | 1.32 mg | 7% |
| 3770 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 1.32 mg | 7% |
| 3771 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 1.32 mg | 7% |
| 3772 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 3773 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 3774 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.32 mg | 7% |
| 3775 | Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise | Fast Foods | 1.32 mg | 7% |
| 3776 | Chicken, broilers or fryers, drumstick, meat only, cooked, fried | Poultry Products | 1.32 mg | 7% |
| 3777 | Veal, leg (top round), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.32 mg | 7% |
| 3778 | Mother's loaf, pork | Sausages and Luncheon Meats | 1.32 mg | 7% |
| 3779 | Tortilla chips, yellow, plain, salted | Snacks | 1.32 mg | 7% |
| 3780 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 1.32 mg | 7% |
| 3781 | Veal, leg (top round), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.32 mg | 7% |
| 3782 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.32 mg | 7% |
| 3783 | Turkey, ground, 85% lean, 15% fat, raw | Poultry Products | 1.32 mg | 7% |
| 3784 | Cake, yellow, light, dry mix | Baked Products | 1.31 mg | 7% |
| 3785 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 1.31 mg | 7% |
| 3786 | Fish, tuna, fresh, bluefin, cooked, dry heat | Finfish and Shellfish Products | 1.31 mg | 7% |
| 3787 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 1.31 mg | 7% |
| 3788 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 1.31 mg | 7% |
| 3789 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 1.31 mg | 7% |
| 3790 | Chicken, broilers or fryers, meat and skin and giblets and neck, raw | Poultry Products | 1.31 mg | 7% |
| 3791 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, stewed | Poultry Products | 1.31 mg | 7% |
| 3792 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 1.31 mg | 7% |
| 3793 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% |
| 3794 | Turkey, retail parts, thigh, meat and skin, raw | Poultry Products | 1.31 mg | 7% |
| 3795 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 1.31 mg | 7% |
| 3796 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 1.31 mg | 7% |
| 3797 | Candies, milk chocolate coated peanuts | Sweets | 1.31 mg | 7% |
| 3798 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 1.31 mg | 7% |
| 3799 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 3800 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.31 mg | 7% |
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