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 3801–3850 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3801 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.64 mg | 4% |
| 3802 | Loganberry, frozen | Fruits and fruit juices | 0.64 mg | 4% |
| 3803 | Pork, loin, sirloin roast, boneless, lean and fat, roasted | Pork Products | 0.64 mg | 4% |
| 3804 | Pork, loin, sirloin, roast, boneless, lean, roasted | Pork Products | 0.64 mg | 4% |
| 3805 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 3806 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 3807 | Fish, eel, mixed species, baked or broiled | Finfish and Shellfish Products | 0.64 mg | 4% |
| 3808 | Fish, butterfish, baked or broiled | Finfish and Shellfish Products | 0.64 mg | 4% |
| 3809 | Fish, salmon, coho, wild, poached | Finfish and Shellfish Products | 0.64 mg | 4% |
| 3810 | Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted | Finfish and Shellfish Products | 0.64 mg | 4% |
| 3811 | Coffee cake, cheese | Baked Products | 0.64 mg | 4% |
| 3812 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 0.63 mg | 4% |
| 3813 | Turkey, tom, dark meat and skin, raw | Poultry Products | 0.63 mg | 4% |
| 3814 | Sausage, breakfast links or rounds, pork, raw | Sausages and Luncheon meats | 0.63 mg | 4% |
| 3815 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, raw | Pork Products | 0.63 mg | 4% |
| 3816 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 3817 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 3818 | Fish, yellowtail, mixed species, baked or broiled | Finfish and Shellfish Products | 0.63 mg | 4% |
| 3819 | Lamb, Canadian, fat, cooked | Lamb, Veal and Game | 0.63 mg | 4% |
| 3820 | Cheesecake, commercial | Baked Products | 0.63 mg | 4% |
| 3821 | Candies, bars, Baby Ruth | Sweets | 0.63 mg | 4% |
| 3822 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.63 mg | 4% |
| 3823 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.63 mg | 4% |
| 3824 | Macaroni and beef in tomato sauce, frozen | Mixed Dishes | 0.63 mg | 4% |
| 3825 | Turkey, tom, drumstick, meat and skin, raw | Poultry Products | 0.63 mg | 4% |
| 3826 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.63 mg | 4% |
| 3827 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.63 mg | 4% |
| 3828 | Deli-meat, ham, sliced, composite | Sausages and Luncheon meats | 0.63 mg | 4% |
| 3829 | Soup, vegetable beef, ready-to-serve, Calorie-reduced | Soups, Sauces and Gravies | 0.63 mg | 4% |
| 3830 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 0.62 mg | 3% |
| 3831 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.62 mg | 3% |
| 3832 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added | Soups, Sauces and Gravies | 0.62 mg | 3% |
| 3833 | Beef, fat, raw | Beef Products | 0.62 mg | 3% |
| 3834 | Jam type spread, Double Fruit | Sweets | 0.62 mg | 3% |
| 3835 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 3836 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 0.62 mg | 3% |
| 3837 | Mozzarella sticks, fried | Mixed Dishes | 0.62 mg | 3% |
| 3838 | Turkey, all classes, thigh, meat and skin, raw | Poultry Products | 0.62 mg | 3% |
| 3839 | Turkey, broiler, drumstick, meat and skin, raw | Poultry Products | 0.62 mg | 3% |
| 3840 | Turkey, broiler, thigh, meat and skin, raw | Poultry Products | 0.62 mg | 3% |
| 3841 | Deli-meat, ham, cooked, fat free, sliced | Sausages and Luncheon meats | 0.62 mg | 3% |
| 3842 | Babyfood, dinner, lamb with fruit | Babyfoods | 0.62 mg | 3% |
| 3843 | Babyfood, dinner, jarred or frozen, chicken with rice or barley and vegetables, all stages | Babyfoods | 0.62 mg | 3% |
| 3844 | Turkey, broiler, leg, meat and skin, raw | Poultry Products | 0.62 mg | 3% |
| 3845 | Turkey, hen, leg, meat and skin, raw | Poultry Products | 0.62 mg | 3% |
| 3846 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% |
| 3847 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.62 mg | 3% |
| 3848 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.62 mg | 3% |
| 3849 | Blackberry, raw | Fruits and fruit juices | 0.62 mg | 3% |
| 3850 | Pork, leg, butt portion, lean and fat, raw | Pork Products | 0.62 mg | 3% |
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