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 4001–4050 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Cheese, roquefort (blue) | Dairy and Egg Products | 0.56 mg | 3% |
| 4002 | Vegetable oil, olive | Fats and Oils | 0.56 mg | 3% |
| 4003 | Pork, loin, sirloin steak, boneless, lean, raw | Pork Products | 0.56 mg | 3% |
| 4004 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 4005 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 4006 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 4007 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 4008 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 0.56 mg | 3% |
| 4009 | Fish, pollock (alaska), baked or broiled | Finfish and Shellfish Products | 0.56 mg | 3% |
| 4010 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.55 mg | 3% |
| 4011 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.55 mg | 3% |
| 4012 | Pork, loin, sirloin steak, boneless, lean and fat, raw | Pork Products | 0.55 mg | 3% |
| 4013 | Celtuce, raw | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4014 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4015 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4016 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4017 | Taro, raw | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4018 | Crustaceans, crayfish, mixed species, farmed, raw | Finfish and Shellfish Products | 0.55 mg | 3% |
| 4019 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.55 mg | 3% |
| 4020 | Dessert, mousse, chocolate, homemade | Sweets | 0.55 mg | 3% |
| 4021 | Sauce, spaghetti, with mushroom and green pepper, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% |
| 4022 | Sauce, spaghetti, with onion and garlic, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% |
| 4023 | Sauce, spaghetti, with garden vegetables, ready-to-serve | Soups, Sauces and Gravies | 0.55 mg | 3% |
| 4024 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.55 mg | 3% |
| 4025 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4026 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4027 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 4028 | Chicken, broiler, breast, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 0.55 mg | 3% |
| 4029 | Zucchini, battered and fried | Mixed Dishes | 0.55 mg | 3% |
| 4030 | Babyfood, dinner, jarred, pork with vegetables and fruit | Babyfoods | 0.55 mg | 3% |
| 4031 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.54 mg | 3% |
| 4032 | Dessert, frozen, ice pop | Sweets | 0.54 mg | 3% |
| 4033 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.54 mg | 3% |
| 4034 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 0.54 mg | 3% |
| 4035 | Sausage, smoked, pork, pre-cooked, reduced fat | Sausages and Luncheon meats | 0.54 mg | 3% |
| 4036 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 4037 | Fast foods, entree, chicken, breaded and fried, breast, meat only, skin and breading removed | Fast Foods | 0.54 mg | 3% |
| 4038 | Turkey, hen, wing, meat only, roasted | Poultry Products | 0.54 mg | 3% |
| 4039 | Soup, cream, broccoli, canned, condensed | Soups, Sauces and Gravies | 0.54 mg | 3% |
| 4040 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.54 mg | 3% |
| 4041 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 0.54 mg | 3% |
| 4042 | Deli-meat, olive loaf, pork | Sausages and Luncheon meats | 0.54 mg | 3% |
| 4043 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 0.54 mg | 3% |
| 4044 | Breadfruit, raw | Fruits and fruit juices | 0.54 mg | 3% |
| 4045 | Pork, loin, sirloin roast, boneless, lean, raw | Pork Products | 0.54 mg | 3% |
| 4046 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 4047 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 4048 | Yam, raw | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 4049 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.54 mg | 3% |
| 4050 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 0.53 mg | 3% |
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