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 4051–4100 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4051 | Pork, loin, sirloin roast, boneless, lean and fat, raw | Pork Products | 0.53 mg | 3% |
| 4052 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 4053 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 4054 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 4055 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 4056 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.53 mg | 3% |
| 4057 | Fish, scup (porgy), raw | Finfish and Shellfish Products | 0.53 mg | 3% |
| 4058 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 0.53 mg | 3% |
| 4059 | Cranberry, dried, sweetened | Fruits and fruit juices | 0.53 mg | 3% |
| 4060 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 4061 | Jam type spread, Double Fruit, Light | Sweets | 0.53 mg | 3% |
| 4062 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 4063 | Tamale, corn | Mixed Dishes | 0.53 mg | 3% |
| 4064 | Frozen, dessert, ice milk bar, low fat | Sweets | 0.53 mg | 3% |
| 4065 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.53 mg | 3% |
| 4066 | Soup, cream, chicken, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.53 mg | 3% |
| 4067 | Babyfood, dinner, jarred or frozen, turkey with rice or barley and vegetables, all stages | Babyfoods | 0.53 mg | 3% |
| 4068 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.53 mg | 3% |
| 4069 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.52 mg | 3% |
| 4070 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4071 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.52 mg | 3% |
| 4072 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4073 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4074 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4075 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4076 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4077 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4078 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4079 | Pad thaï with chicken | Mixed Dishes | 0.52 mg | 3% |
| 4080 | Turkey, all classes, back, meat only, raw | Poultry Products | 0.52 mg | 3% |
| 4081 | Cheese, gjetost | Dairy and Egg Products | 0.52 mg | 3% |
| 4082 | Cheese, provolone | Dairy and Egg Products | 0.52 mg | 3% |
| 4083 | Turkey, hen, wing, meat and skin, roasted | Poultry Products | 0.52 mg | 3% |
| 4084 | Soup, chicken noodle, canned, condensed | Soups, Sauces and Gravies | 0.52 mg | 3% |
| 4085 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 0.52 mg | 3% |
| 4086 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.52 mg | 3% |
| 4087 | Pork, wholesale cuts, belly, raw | Pork Products | 0.52 mg | 3% |
| 4088 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4089 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4090 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4091 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4092 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4093 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 4094 | Cake, angel food, commercial | Baked Products | 0.52 mg | 3% |
| 4095 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 0.51 mg | 3% |
| 4096 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 4097 | Tomato, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 4098 | Muffin, blueberry, toaster-type | Baked Products | 0.51 mg | 3% |
| 4099 | Candies, Twizzlers (licorice), strawberry | Sweets | 0.51 mg | 3% |
| 4100 | Turkey, tom, wing, meat, roasted | Poultry Products | 0.51 mg | 3% |
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