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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3851 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 3852 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 3853 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.28 mg | 7% |
| 3854 | Snacks, potato chips, plain, salted | Snacks | 1.28 mg | 7% |
| 3855 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 1.28 mg | 7% |
| 3856 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.28 mg | 7% |
| 3857 | Candies, ALMOND JOY Candy Bar | Sweets | 1.27 mg | 7% |
| 3858 | Puddings, chocolate, ready-to-eat | Sweets | 1.27 mg | 7% |
| 3859 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.27 mg | 7% |
| 3860 | Broccoli raab, cooked | Vegetables and Vegetable Products | 1.27 mg | 7% |
| 3861 | Chicken, broilers or fryers, back, meat only, cooked, stewed | Poultry Products | 1.27 mg | 7% |
| 3862 | Lamb, New Zealand, imported, ground lamb, cooked, braised | Lamb, Veal, and Game Products | 1.27 mg | 7% |
| 3863 | Pie, pumpkin, prepared from recipe | Baked Products | 1.27 mg | 7% |
| 3864 | Chicken, broilers or fryers, dark meat, thigh, meat only, cooked, braised | Poultry Products | 1.27 mg | 7% |
| 3865 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 1.27 mg | 7% |
| 3866 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 1.27 mg | 7% |
| 3867 | Veal, shank (fore and hind), separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.26 mg | 7% |
| 3868 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.26 mg | 7% |
| 3869 | Beverages, Whey protein powder isolate | Beverages | 1.26 mg | 7% |
| 3870 | Chicken, roasting, meat and skin, cooked, roasted | Poultry Products | 1.26 mg | 7% |
| 3871 | Veal, shoulder, blade chop, separable lean only, raw | Lamb, Veal, and Game Products | 1.26 mg | 7% |
| 3872 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 3873 | Chicken, broilers or fryers, meat and skin, cooked, roasted | Poultry Products | 1.26 mg | 7% |
| 3874 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, batter | Poultry Products | 1.26 mg | 7% |
| 3875 | Turkey, all classes, wing, meat and skin, raw | Poultry Products | 1.26 mg | 7% |
| 3876 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.26 mg | 7% |
| 3877 | Crustaceans, shrimp, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 1.26 mg | 7% |
| 3878 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 3879 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 3880 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 3881 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 3882 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 1.26 mg | 7% |
| 3883 | Chicken, thighs, frozen, breaded, reheated | Meals, Entrees, and Side Dishes | 1.26 mg | 7% |
| 3884 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 1.26 mg | 7% |
| 3885 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 1.26 mg | 7% |
| 3886 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 3887 | Frozen yogurts, chocolate, soft-serve | Sweets | 1.25 mg | 7% |
| 3888 | Snacks, banana chips | Snacks | 1.25 mg | 7% |
| 3889 | Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled | Pork Products | 1.25 mg | 7% |
| 3890 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.25 mg | 7% |
| 3891 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.25 mg | 7% |
| 3892 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | Poultry Products | 1.25 mg | 7% |
| 3893 | Spaghetti with meat sauce, frozen entree | Meals, Entrees, and Side Dishes | 1.25 mg | 7% |
| 3894 | Beef Pot Pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 1.25 mg | 7% |
| 3895 | Veal, shank (fore and hind), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.25 mg | 7% |
| 3896 | Lamb, New Zealand, imported, tongue - swiss cut, raw | Lamb, Veal, and Game Products | 1.25 mg | 7% |
| 3897 | Salami, cooked, turkey | Sausages and Luncheon Meats | 1.25 mg | 7% |
| 3898 | Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour | Poultry Products | 1.25 mg | 7% |
| 3899 | Bologna, chicken, pork, beef | Sausages and Luncheon Meats | 1.25 mg | 7% |
| 3900 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.25 mg | 7% |
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