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 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4101 | Pheasant, raw, meat only | Poultry Products | 1.15 mg | 6% |
| 4102 | Bologna, pork and turkey, lite | Sausages and Luncheon Meats | 1.15 mg | 6% |
| 4103 | Restaurant, Mexican, spanish rice | Restaurant Foods | 1.15 mg | 6% |
| 4104 | Frankfurter, beef, low fat | Sausages and Luncheon Meats | 1.15 mg | 6% |
| 4105 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted | Pork Products | 1.15 mg | 6% |
| 4106 | Pie crust, refrigerated, regular, baked | Baked Products | 1.15 mg | 6% |
| 4107 | Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted | Pork Products | 1.15 mg | 6% |
| 4108 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 1.15 mg | 6% |
| 4109 | Pork, cured, ham, slice, bone-in, separable lean and fat, unheated | Pork Products | 1.15 mg | 6% |
| 4110 | Pork, ground, 72% lean / 28% fat, cooked, crumbles | Pork Products | 1.15 mg | 6% |
| 4111 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 1.15 mg | 6% |
| 4112 | Lambsquarters, steamed (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.15 mg | 6% |
| 4113 | Fish, smelt, rainbow, cooked, dry heat | Finfish and Shellfish Products | 1.15 mg | 6% |
| 4114 | Veal, shoulder, arm, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 1.15 mg | 6% |
| 4115 | Lamb, New Zealand, imported, testes, raw | Lamb, Veal, and Game Products | 1.14 mg | 6% |
| 4116 | Lamb, New Zealand, imported, neck chops, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.14 mg | 6% |
| 4117 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 1.14 mg | 6% |
| 4118 | Chicken, broilers or fryers, breast, meat only, cooked, fried | Poultry Products | 1.14 mg | 6% |
| 4119 | Turkey, retail parts, drumstick, meat and skin, raw | Poultry Products | 1.14 mg | 6% |
| 4120 | Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted | Poultry Products | 1.14 mg | 6% |
| 4121 | Chicken, broilers or fryers, light meat, meat only, cooked, fried | Poultry Products | 1.14 mg | 6% |
| 4122 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 1.14 mg | 6% |
| 4123 | Fish, grouper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.14 mg | 6% |
| 4124 | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted | Poultry Products | 1.14 mg | 6% |
| 4125 | Chicken, broilers or fryers, wing, meat only, cooked, fried | Poultry Products | 1.14 mg | 6% |
| 4126 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw | Lamb, Veal, and Game Products | 1.14 mg | 6% |
| 4127 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 1.14 mg | 6% |
| 4128 | Pork, cured, bacon, cooked, microwaved | Pork Products | 1.14 mg | 6% |
| 4129 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 1.14 mg | 6% |
| 4130 | Pork, pickled pork hocks | Pork Products | 1.14 mg | 6% |
| 4131 | Pickle relish, hamburger | Vegetables and Vegetable Products | 1.14 mg | 6% |
| 4132 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 1.14 mg | 6% |
| 4133 | Horned melon (Kiwano) | Fruits and Fruit Juices | 1.13 mg | 6% |
| 4134 | Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated | Pork Products | 1.13 mg | 6% |
| 4135 | Pork, fresh, loin, whole, separable lean only, cooked, braised | Pork Products | 1.13 mg | 6% |
| 4136 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.13 mg | 6% |
| 4137 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 1.13 mg | 6% |
| 4138 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 1.13 mg | 6% |
| 4139 | Cheese spread, cream cheese base | Dairy and Egg Products | 1.13 mg | 6% |
| 4140 | Oscar Mayer, Chicken Breast (honey glazed) | Sausages and Luncheon Meats | 1.13 mg | 6% |
| 4141 | Beverages, Protein powder whey based | Beverages | 1.13 mg | 6% |
| 4142 | Chicken, broilers or fryers, wing, meat and skin, cooked, stewed | Poultry Products | 1.13 mg | 6% |
| 4143 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 1.13 mg | 6% |
| 4144 | Fish, roughy, orange, cooked, dry heat | Finfish and Shellfish Products | 1.13 mg | 6% |
| 4145 | Sausage, pork and beef, fresh, cooked | Sausages and Luncheon Meats | 1.13 mg | 6% |
| 4146 | DOMINO'S 14" Pepperoni Pizza, Crunchy Thin Crust | Fast Foods | 1.13 mg | 6% |
| 4147 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.13 mg | 6% |
| 4148 | Chicken, broilers or fryers, skin only, cooked, stewed | Poultry Products | 1.13 mg | 6% |
| 4149 | Fish, mahimahi, raw | Finfish and Shellfish Products | 1.13 mg | 6% |
| 4150 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 1.13 mg | 6% |
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