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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3901 | Fish, tuna, fresh, skipjack, raw | Finfish and Shellfish Products | 1.25 mg | 7% |
| 3902 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.25 mg | 7% |
| 3903 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 1.25 mg | 7% |
| 3904 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 3905 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 3906 | Whey, acid, dried | Dairy and Egg Products | 1.24 mg | 7% |
| 3907 | Bologna, meat and poultry | Sausages and Luncheon Meats | 1.24 mg | 7% |
| 3908 | Fish, carp, raw | Finfish and Shellfish Products | 1.24 mg | 7% |
| 3909 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 1.24 mg | 7% |
| 3910 | Lamb, New Zealand, imported, loin chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.24 mg | 7% |
| 3911 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 1.24 mg | 7% |
| 3912 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 1.24 mg | 7% |
| 3913 | Pulled pork in barbecue sauce | Meals, Entrees, and Side Dishes | 1.24 mg | 7% |
| 3914 | Salmon nuggets, breaded, frozen, heated | Finfish and Shellfish Products | 1.24 mg | 7% |
| 3915 | Cookies, sugar wafer, chocolate-covered | Baked Products | 1.24 mg | 7% |
| 3916 | Fish, shad, american, cooked, dry heat | Finfish and Shellfish Products | 1.24 mg | 7% |
| 3917 | Lamb, New Zealand, imported, neck chops, separable lean only, raw | Lamb, Veal, and Game Products | 1.24 mg | 7% |
| 3918 | Oscar Mayer, Smokies Sausage Little Cheese (pork, turkey) | Sausages and Luncheon Meats | 1.24 mg | 7% |
| 3919 | Kielbasa, Polish, turkey and beef, smoked | Sausages and Luncheon Meats | 1.24 mg | 7% |
| 3920 | Pie, blueberry, prepared from recipe | Baked Products | 1.23 mg | 7% |
| 3921 | Veal, sirloin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.23 mg | 7% |
| 3922 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.23 mg | 7% |
| 3923 | Beef, cured, breakfast strips, raw or unheated | Beef Products | 1.23 mg | 7% |
| 3924 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 1.23 mg | 7% |
| 3925 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 1.23 mg | 7% |
| 3926 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 1.23 mg | 7% |
| 3927 | Pork, fresh, variety meats and by-products, stomach, cooked, simmered | Pork Products | 1.23 mg | 7% |
| 3928 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 1.23 mg | 7% |
| 3929 | Semolina, unenriched | Cereal Grains and Pasta | 1.23 mg | 7% |
| 3930 | Baking chocolate, MARS SNACKFOOD US, M&M's Milk Chocolate Mini Baking Bits | Sweets | 1.23 mg | 7% |
| 3931 | Candies, MARS SNACKFOOD US, M&M's MINIs Milk Chocolate Candies | Sweets | 1.23 mg | 7% |
| 3932 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.23 mg | 7% |
| 3933 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.22 mg | 7% |
| 3934 | Restaurant, Chinese, lemon chicken | Restaurant Foods | 1.22 mg | 7% |
| 3935 | Pork, fresh, shoulder, whole, separable lean only, raw | Pork Products | 1.22 mg | 7% |
| 3936 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 1.22 mg | 7% |
| 3937 | Candies, peanut brittle, prepared-from-recipe | Sweets | 1.22 mg | 7% |
| 3938 | Onions, welsh, raw | Vegetables and Vegetable Products | 1.22 mg | 7% |
| 3939 | Chicken, broilers or fryers, back, meat and skin, cooked, stewed | Poultry Products | 1.22 mg | 7% |
| 3940 | Poultry, mechanically deboned, from mature hens, raw | Poultry Products | 1.22 mg | 7% |
| 3941 | Chicken, stewing, dark meat, meat only, raw | Poultry Products | 1.22 mg | 7% |
| 3942 | Pie, fried pies, fruit | Baked Products | 1.22 mg | 7% |
| 3943 | Pie, fried pies, cherry | Baked Products | 1.22 mg | 7% |
| 3944 | Veal, shoulder, blade chop, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.22 mg | 7% |
| 3945 | Crustaceans, spiny lobster, mixed species, raw | Finfish and Shellfish Products | 1.22 mg | 7% |
| 3946 | Soup, clam chowder, new england, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 1.22 mg | 7% |
| 3947 | Frankfurter, beef, heated | Sausages and Luncheon Meats | 1.22 mg | 7% |
| 3948 | Frankfurter, meat, heated | Sausages and Luncheon Meats | 1.22 mg | 7% |
| 3949 | Pie, fried pies, lemon | Baked Products | 1.22 mg | 7% |
| 3950 | Fish, herring, Atlantic, pickled | Finfish and Shellfish Products | 1.22 mg | 7% |
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