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 3951–4000 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3951 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 3952 | Nuts, acorn flour, full fat | Nut and Seed Products | 1.21 mg | 7% |
| 3953 | Chicken, broilers or fryers, meat only, cooked, roasted | Poultry Products | 1.21 mg | 7% |
| 3954 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 1.21 mg | 7% |
| 3955 | Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | Poultry Products | 1.21 mg | 7% |
| 3956 | Bologna, beef and pork | Sausages and Luncheon Meats | 1.21 mg | 7% |
| 3957 | Chicken, roasting, meat only, cooked, roasted | Poultry Products | 1.21 mg | 7% |
| 3958 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.21 mg | 7% |
| 3959 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 1.21 mg | 7% |
| 3960 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 3961 | Candies, REESE'S Peanut Butter Cups | Sweets | 1.21 mg | 7% |
| 3962 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 1.21 mg | 7% |
| 3963 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.21 mg | 7% |
| 3964 | Lamb, Australian, imported, fresh, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 1.21 mg | 7% |
| 3965 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 1.21 mg | 7% |
| 3966 | Lamb, New Zealand, imported, brains, cooked, soaked and fried | Lamb, Veal, and Game Products | 1.21 mg | 7% |
| 3967 | Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.21 mg | 7% |
| 3968 | Chicken, broilers or fryers, dark meat, thigh, meat and skin, cooked, braised | Poultry Products | 1.21 mg | 7% |
| 3969 | Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 1.21 mg | 7% |
| 3970 | Macaroni and cheese loaf, chicken, pork and beef | Sausages and Luncheon Meats | 1.20 mg | 7% |
| 3971 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 1.20 mg | 7% |
| 3972 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 7% |
| 3973 | Pork sausage, link/patty, cooked, pan-fried | Sausages and Luncheon Meats | 1.20 mg | 7% |
| 3974 | Bologna, pork, turkey and beef | Sausages and Luncheon Meats | 1.20 mg | 7% |
| 3975 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3976 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3977 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3978 | Shallots, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3979 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3980 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 1.20 mg | 7% |
| 3981 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 7% |
| 3982 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 1.20 mg | 7% |
| 3983 | Veal, sirloin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.20 mg | 7% |
| 3984 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.20 mg | 7% |
| 3985 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 1.20 mg | 7% |
| 3986 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.20 mg | 7% |
| 3987 | Candies, 5TH AVENUE Candy Bar | Sweets | 1.20 mg | 7% |
| 3988 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw | Pork Products | 1.20 mg | 7% |
| 3989 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 1.20 mg | 7% |
| 3990 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3991 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3992 | Candies, MARS SNACKFOOD US, MILKY WAY Caramels. dark chocolate covered | Sweets | 1.20 mg | 7% |
| 3993 | Snacks, taro chips | Snacks | 1.20 mg | 7% |
| 3994 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 1.20 mg | 7% |
| 3995 | Peaches, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 1.20 mg | 7% |
| 3996 | Lambsquarters, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3997 | Candies, NESTLE, RAISINETS Chocolate Covered Raisins | Sweets | 1.20 mg | 7% |
| 3998 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 1.20 mg | 7% |
| 3999 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 4000 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 1.20 mg | 7% |
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