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 4101–4150 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4101 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 4102 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 4103 | Turkey, all classes, wing, meat only, roasted | Poultry Products | 0.51 mg | 3% |
| 4104 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 0.51 mg | 3% |
| 4105 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.51 mg | 3% |
| 4106 | Pie, peach, 2 crust | Baked Products | 0.50 mg | 3% |
| 4107 | Candies, bars, Oh Henry! | Sweets | 0.50 mg | 3% |
| 4108 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.50 mg | 3% |
| 4109 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 3% |
| 4110 | Fast foods, entree, salad, vegetable, no dressing, with chicken | Fast Foods | 0.50 mg | 3% |
| 4111 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4112 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4113 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.50 mg | 3% |
| 4114 | Pork, oriental style, dehydrated | Pork Products | 0.50 mg | 3% |
| 4115 | Game meat, native, narwhal, blubber, boiled | Lamb, Veal and Game | 0.50 mg | 3% |
| 4116 | Fish, arctic char, native, meat, boiled | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4117 | Game meat, native, bowhead, blubber | Lamb, Veal and Game | 0.50 mg | 3% |
| 4118 | Jam type spread, Double Fruit, light, apricot | Sweets | 0.50 mg | 3% |
| 4119 | Sushi with fish and vegetables | Mixed Dishes | 0.50 mg | 3% |
| 4120 | Potato salad with egg | Mixed Dishes | 0.50 mg | 3% |
| 4121 | Potato, roasted, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 4122 | Sausage, honey garlic, pork, raw | Sausages and Luncheon meats | 0.50 mg | 3% |
| 4123 | Sausage, honey garlic, pork, cooked | Sausages and Luncheon meats | 0.50 mg | 3% |
| 4124 | Sausage, smoked, with cheddar cheese, pre-cooked, reduced fat | Sausages and Luncheon meats | 0.50 mg | 3% |
| 4125 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4126 | Cheese, brie | Dairy and Egg Products | 0.50 mg | 3% |
| 4127 | Turkey, all classes, wing, meat and skin, roasted | Poultry Products | 0.50 mg | 3% |
| 4128 | Turkey, tom, wing, meat and skin, roasted | Poultry Products | 0.50 mg | 3% |
| 4129 | Soup, cream, chicken, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4130 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4131 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4132 | Soup, bean with bacon, dehydrated, water added | Soups, Sauces and Gravies | 0.50 mg | 3% |
| 4133 | Acerola juice, raw | Fruits and fruit juices | 0.50 mg | 3% |
| 4134 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 4135 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 4136 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 4137 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 4138 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% |
| 4139 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 0.50 mg | 3% |
| 4140 | Drink, fruit punch flavour, powder | Beverages | 0.50 mg | 3% |
| 4141 | Fish, butterfish, raw | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4142 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4143 | Fish, salmon, sockeye (red), baked or broiled | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4144 | Fish, whitefish, lake, mixed species, native, smoked | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4145 | Crustaceans, crab, blue, boiled or steamed | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4146 | Crustaceans, crab, blue, canned, drained | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4147 | Fish, burbot (loche), native, baked or broiled | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4148 | Fish, arctic char, native, meat, raw | Finfish and Shellfish Products | 0.50 mg | 3% |
| 4149 | Cheese, parmesan, dry grated | Dairy and Egg Products | 0.49 mg | 3% |
| 4150 | Deli-meat, chicken breast, cooked, extra lean | Sausages and Luncheon meats | 0.49 mg | 3% |
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