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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3801 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 1.31 mg | 7% |
| 3802 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.31 mg | 7% |
| 3803 | Willow, leaves in oil (Alaska Native) | American Indian/Alaska Native Foods | 1.30 mg | 7% |
| 3804 | Cress, garden, raw | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 3805 | Syrups, chocolate, fudge-type | Sweets | 1.30 mg | 7% |
| 3806 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.30 mg | 7% |
| 3807 | Taro, tahitian, raw | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 3808 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 1.30 mg | 7% |
| 3809 | Candies, crispy bar with peanut butter filling | Sweets | 1.30 mg | 7% |
| 3810 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 1.30 mg | 7% |
| 3811 | Chicken, canned, no broth | Poultry Products | 1.30 mg | 7% |
| 3812 | Soup, clam chowder, manhattan, canned, condensed | Soups, Sauces, and Gravies | 1.30 mg | 7% |
| 3813 | Sausage, pork and turkey, pre-cooked | Sausages and Luncheon Meats | 1.30 mg | 7% |
| 3814 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 7% |
| 3815 | Beef macaroni with tomato sauce, frozen entree, reduced fat | Meals, Entrees, and Side Dishes | 1.30 mg | 7% |
| 3816 | Okara | Legumes and Legume Products | 1.30 mg | 7% |
| 3817 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 1.30 mg | 7% |
| 3818 | Salami, dry or hard, pork | Sausages and Luncheon Meats | 1.30 mg | 7% |
| 3819 | Oscar Mayer, Ham (chopped with natural juice) | Sausages and Luncheon Meats | 1.30 mg | 7% |
| 3820 | Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.30 mg | 7% |
| 3821 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 1.30 mg | 7% |
| 3822 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 1.30 mg | 7% |
| 3823 | Fish, pike, walleye, raw | Finfish and Shellfish Products | 1.30 mg | 7% |
| 3824 | Fish, sucker, white, raw | Finfish and Shellfish Products | 1.30 mg | 7% |
| 3825 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 1.30 mg | 7% |
| 3826 | Vitasoy USA Azumaya, Firm Tofu | Legumes and Legume Products | 1.30 mg | 7% |
| 3827 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 7% |
| 3828 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 3829 | Nuts, walnuts, glazed | Nut and Seed Products | 1.29 mg | 7% |
| 3830 | Bologna, beef | Sausages and Luncheon Meats | 1.29 mg | 7% |
| 3831 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 7% |
| 3832 | Pork, fresh, ground, cooked | Pork Products | 1.29 mg | 7% |
| 3833 | Candies, carob, unsweetened | Sweets | 1.29 mg | 7% |
| 3834 | Puddings, chocolate, dry mix, instant | Sweets | 1.29 mg | 7% |
| 3835 | Candies, praline, prepared-from-recipe | Sweets | 1.29 mg | 7% |
| 3836 | Restaurant, family style, spaghetti and meatballs | Restaurant Foods | 1.29 mg | 7% |
| 3837 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 1.29 mg | 7% |
| 3838 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.29 mg | 7% |
| 3839 | DENNY'S, spaghetti and meatballs | Restaurant Foods | 1.29 mg | 7% |
| 3840 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter | Poultry Products | 1.29 mg | 7% |
| 3841 | Sausage, chicken or turkey, Italian style, lower sodium | Sausages and Luncheon Meats | 1.29 mg | 7% |
| 3842 | Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 1.29 mg | 7% |
| 3843 | Lamb, New Zealand, imported, loin saddle, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.29 mg | 7% |
| 3844 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, cooked, braised | Beef Products | 1.29 mg | 7% |
| 3845 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.29 mg | 7% |
| 3846 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 1.28 mg | 7% |
| 3847 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 1.28 mg | 7% |
| 3848 | Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.28 mg | 7% |
| 3849 | Fish, sablefish, raw | Finfish and Shellfish Products | 1.28 mg | 7% |
| 3850 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 1.28 mg | 7% |
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