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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4051 | Veal, shank, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.17 mg | 6% |
| 4052 | Turkey, ground, 93% lean, 7% fat, raw | Poultry Products | 1.17 mg | 6% |
| 4053 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 1.17 mg | 6% |
| 4054 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 1.17 mg | 6% |
| 4055 | Chicken, skin (drumsticks and thighs), with added solution, cooked, roasted | Poultry Products | 1.17 mg | 6% |
| 4056 | Sausage, turkey, fresh, raw | Sausages and Luncheon Meats | 1.17 mg | 6% |
| 4057 | Chicken, broilers or fryers, meat only, cooked, stewed | Poultry Products | 1.17 mg | 6% |
| 4058 | Frankfurter, chicken | Sausages and Luncheon Meats | 1.17 mg | 6% |
| 4059 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 1.17 mg | 6% |
| 4060 | Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted | Pork Products | 1.17 mg | 6% |
| 4061 | Snacks, rice cakes, brown rice, corn | Snacks | 1.17 mg | 6% |
| 4062 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 1.17 mg | 6% |
| 4063 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 1.17 mg | 6% |
| 4064 | Snacks, tortilla chips, nacho cheese | Snacks | 1.16 mg | 6% |
| 4065 | Restaurant, Chinese, general tso's chicken | Restaurant Foods | 1.16 mg | 6% |
| 4066 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.16 mg | 6% |
| 4067 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 1.16 mg | 6% |
| 4068 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 1.16 mg | 6% |
| 4069 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 1.16 mg | 6% |
| 4070 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.16 mg | 6% |
| 4071 | Lotus root, raw | Vegetables and Vegetable Products | 1.16 mg | 6% |
| 4072 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.16 mg | 6% |
| 4073 | Restaurant, family style, shrimp, breaded and fried | Restaurant Foods | 1.16 mg | 6% |
| 4074 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 1.16 mg | 6% |
| 4075 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 1.16 mg | 6% |
| 4076 | Bologna, chicken, turkey, pork | Sausages and Luncheon Meats | 1.16 mg | 6% |
| 4077 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.16 mg | 6% |
| 4078 | Fish, mackerel, Pacific and jack, mixed species, raw | Finfish and Shellfish Products | 1.16 mg | 6% |
| 4079 | Fish, perch, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.16 mg | 6% |
| 4080 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 1.16 mg | 6% |
| 4081 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 1.16 mg | 6% |
| 4082 | Veal, composite of trimmed retail cuts, separable lean only, cooked | Lamb, Veal, and Game Products | 1.16 mg | 6% |
| 4083 | Veal, shoulder, arm, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 1.16 mg | 6% |
| 4084 | Chicken, broilers or fryers, meat and skin, cooked, stewed | Poultry Products | 1.16 mg | 6% |
| 4085 | Barbecue loaf, pork, beef | Sausages and Luncheon Meats | 1.16 mg | 6% |
| 4086 | Chicken, broilers or fryers, wing, meat only, cooked, roasted | Poultry Products | 1.16 mg | 6% |
| 4087 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 6% |
| 4088 | Sausage, Berliner, pork, beef | Sausages and Luncheon Meats | 1.15 mg | 6% |
| 4089 | Bockwurst, pork, veal, raw | Sausages and Luncheon Meats | 1.15 mg | 6% |
| 4090 | Frankfurter, meat and poultry, cooked, grilled | Sausages and Luncheon Meats | 1.15 mg | 6% |
| 4091 | Fish, drum, freshwater, cooked, dry heat | Finfish and Shellfish Products | 1.15 mg | 6% |
| 4092 | Lamb, New Zealand, imported, breast, separable lean only, raw | Lamb, Veal, and Game Products | 1.15 mg | 6% |
| 4093 | Veal, seam fat only, cooked | Lamb, Veal, and Game Products | 1.15 mg | 6% |
| 4094 | Beef, New Zealand, imported, sweetbread, raw | Beef Products | 1.15 mg | 6% |
| 4095 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 1.15 mg | 6% |
| 4096 | Chicken, roasting, dark meat, meat only, raw | Poultry Products | 1.15 mg | 6% |
| 4097 | Veal, composite of trimmed retail cuts, separable lean and fat, cooked | Lamb, Veal, and Game Products | 1.15 mg | 6% |
| 4098 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 1.15 mg | 6% |
| 4099 | Fish, burbot, cooked, dry heat | Finfish and Shellfish Products | 1.15 mg | 6% |
| 4100 | Pheasant, raw, meat and skin | Poultry Products | 1.15 mg | 6% |
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