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 3901–3950 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3901 | Deli-meat, ham, cooked, sliced | Sausages and Luncheon meats | 0.60 mg | 3% |
| 3902 | Sausage, Knackwurst (knockwurst), raw | Sausages and Luncheon meats | 0.60 mg | 3% |
| 3903 | Lemon, raw, without peel | Fruits and fruit juices | 0.60 mg | 3% |
| 3904 | Lime, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 3905 | Plantain, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 3906 | Soursop, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 3907 | Sugar-apple, raw | Fruits and fruit juices | 0.60 mg | 3% |
| 3908 | Pork, loin, centre cut (centre steak), boneless, lean and fat, raw | Pork Products | 0.60 mg | 3% |
| 3909 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3910 | Ginger root, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3911 | Taro shoots, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3912 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3913 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.60 mg | 3% |
| 3914 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.60 mg | 3% |
| 3915 | Fish, pompano, florida, raw | Finfish and Shellfish Products | 0.60 mg | 3% |
| 3916 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 0.60 mg | 3% |
| 3917 | Crustaceans, shrimp, imitation (surimi) | Finfish and Shellfish Products | 0.60 mg | 3% |
| 3918 | Lamb, Canadian, fat, raw | Lamb, Veal and Game | 0.60 mg | 3% |
| 3919 | Veal, composite cuts, fat, raw | Lamb, Veal and Game | 0.60 mg | 3% |
| 3920 | Chop suey, with meat, canned | Mixed Dishes | 0.59 mg | 3% |
| 3921 | Turkey, broiler, meat and skin, roasted | Poultry Products | 0.59 mg | 3% |
| 3922 | Turkey, broiler, dark meat and skin, raw | Poultry Products | 0.59 mg | 3% |
| 3923 | Turkey, hen, meat and skin, roasted | Poultry Products | 0.59 mg | 3% |
| 3924 | Turkey, hen, dark meat and skin, raw | Poultry Products | 0.59 mg | 3% |
| 3925 | Turkey, tom, meat only, roasted | Poultry Products | 0.59 mg | 3% |
| 3926 | Deli-meat, sandwich spread, ham | Sausages and Luncheon meats | 0.59 mg | 3% |
| 3927 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.59 mg | 3% |
| 3928 | Pork, loin, rib chop (rib end), bone-in, lean and fat, raw | Pork Products | 0.59 mg | 3% |
| 3929 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 3930 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 3931 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 3932 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 3933 | Beef, tripe, raw | Beef Products | 0.59 mg | 3% |
| 3934 | Crustaceans, crab, alaska king, raw | Finfish and Shellfish Products | 0.59 mg | 3% |
| 3935 | Fish, pollock, atlantic (boston blue), baked or broiled | Finfish and Shellfish Products | 0.59 mg | 3% |
| 3936 | Candies, nougat, with almonds | Sweets | 0.59 mg | 3% |
| 3937 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.59 mg | 3% |
| 3938 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 0.59 mg | 3% |
| 3939 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.59 mg | 3% |
| 3940 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.59 mg | 3% |
| 3941 | Turkey, hen, thigh, meat and skin, raw | Poultry Products | 0.59 mg | 3% |
| 3942 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.59 mg | 3% |
| 3943 | Cheese, Mexican blend | Dairy and Egg Products | 0.59 mg | 3% |
| 3944 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 0.59 mg | 3% |
| 3945 | Babyfood, dinner, jarred, chicken with cheese pasta and vegetables, all stages | Babyfoods | 0.59 mg | 3% |
| 3946 | Salad dressing, french, fat free | Fats and Oils | 0.58 mg | 3% |
| 3947 | Mollusks, scallop (bay and sea), cooked, steamed | Finfish and Shellfish Products | 0.58 mg | 3% |
| 3948 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 3949 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.58 mg | 3% |
| 3950 | Blueberry, wild, frozen | Fruits and fruit juices | 0.58 mg | 3% |
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