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 3851–3900 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3851 | Pork, shoulder, picnic (arm), lean, raw | Pork Products | 0.62 mg | 3% |
| 3852 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 3853 | Tomatillo, raw | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 3854 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 3855 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.62 mg | 3% |
| 3856 | Fish, bluefish, baked or broiled | Finfish and Shellfish Products | 0.62 mg | 3% |
| 3857 | Turkey, all classes, dark meat and skin, raw | Poultry Products | 0.61 mg | 3% |
| 3858 | Turkey, broiler, meat only, roasted | Poultry Products | 0.61 mg | 3% |
| 3859 | Sandwich spread, chicken and/or turkey | Sausages and Luncheon meats | 0.61 mg | 3% |
| 3860 | Avocado, raw, california | Fruits and fruit juices | 0.61 mg | 3% |
| 3861 | Pork, loin, rib chop (rib end), bone-in, lean, raw | Pork Products | 0.61 mg | 3% |
| 3862 | Pork, cured, fat (ham and arm picnic), roasted | Pork Products | 0.61 mg | 3% |
| 3863 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3864 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3865 | Sweet potato, raw | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3866 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3867 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3868 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3869 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3870 | Fish, salmon, coho, wild, baked or broiled | Finfish and Shellfish Products | 0.61 mg | 3% |
| 3871 | Pie, lemon meringue, commercial | Baked Products | 0.61 mg | 3% |
| 3872 | Sausage, Polish, smoked, pre-cooked | Sausages and Luncheon meats | 0.61 mg | 3% |
| 3873 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 0.61 mg | 3% |
| 3874 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.61 mg | 3% |
| 3875 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% |
| 3876 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.60 mg | 3% |
| 3877 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.60 mg | 3% |
| 3878 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.60 mg | 3% |
| 3879 | Fast foods, entree, salad, vegetable, no dressing, with turkey, ham and cheese | Fast Foods | 0.60 mg | 3% |
| 3880 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 0.60 mg | 3% |
| 3881 | Game meat, native, narwhal, blubber, raw | Lamb, Veal and Game | 0.60 mg | 3% |
| 3882 | Game meat, native, ringed seal, blubber, aged, solid | Lamb, Veal and Game | 0.60 mg | 3% |
| 3883 | Game meat, native, ringed seal, blubber, boiled | Lamb, Veal and Game | 0.60 mg | 3% |
| 3884 | Fish, arctic char, native, meat and skin, raw | Finfish and Shellfish Products | 0.60 mg | 3% |
| 3885 | Fish, grayling, native, cooked | Finfish and Shellfish Products | 0.60 mg | 3% |
| 3886 | Sea cucumber, native | Finfish and Shellfish Products | 0.60 mg | 3% |
| 3887 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3888 | Salad dressing, sesame seed, regular | Fats and Oils | 0.60 mg | 3% |
| 3889 | Zwieback | Babyfoods | 0.60 mg | 3% |
| 3890 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3891 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 0.60 mg | 3% |
| 3892 | Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages | Babyfoods | 0.60 mg | 3% |
| 3893 | Babyfood, dinner, jarred, turkey with vegetables, all stages | Babyfoods | 0.60 mg | 3% |
| 3894 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.60 mg | 3% |
| 3895 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.60 mg | 3% |
| 3896 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.60 mg | 3% |
| 3897 | Turkey, all classes, meat only, roasted | Poultry Products | 0.60 mg | 3% |
| 3898 | Turkey, hen, meat only, roasted | Poultry Products | 0.60 mg | 3% |
| 3899 | Soup, chicken rice, dehydrated | Soups, Sauces and Gravies | 0.60 mg | 3% |
| 3900 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.60 mg | 3% |
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