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 4151–4200 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4151 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 1.13 mg | 6% |
| 4152 | Chicken, broilers or fryers, thigh, meat only, cooked, roasted | Poultry Products | 1.13 mg | 6% |
| 4153 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 4154 | Fast Foods, Fried Chicken, Skin and breading from all pieces | Fast Foods | 1.12 mg | 6% |
| 4155 | Frankfurter, meat and poultry, cooked, boiled | Sausages and Luncheon Meats | 1.12 mg | 6% |
| 4156 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 1.12 mg | 6% |
| 4157 | Chicken, broilers or fryers, wing, meat only, cooked, stewed | Poultry Products | 1.12 mg | 6% |
| 4158 | Pork sausage rice links, brown and serve, cooked | Sausages and Luncheon Meats | 1.12 mg | 6% |
| 4159 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw | Pork Products | 1.12 mg | 6% |
| 4160 | Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 1.12 mg | 6% |
| 4161 | Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | Pork Products | 1.12 mg | 6% |
| 4162 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 4163 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 4164 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 4165 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 4166 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.12 mg | 6% |
| 4167 | Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw | Lamb, Veal, and Game Products | 1.12 mg | 6% |
| 4168 | Game meat, boar, wild, cooked, roasted | Lamb, Veal, and Game Products | 1.12 mg | 6% |
| 4169 | Beef, New Zealand, imported, sweetbread, cooked, boiled | Beef Products | 1.12 mg | 6% |
| 4170 | Fish, herring, Pacific, raw | Finfish and Shellfish Products | 1.12 mg | 6% |
| 4171 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 1.12 mg | 6% |
| 4172 | Bologna, chicken, pork | Sausages and Luncheon Meats | 1.12 mg | 6% |
| 4173 | Pie, apple, prepared from recipe | Baked Products | 1.12 mg | 6% |
| 4174 | Lamb, Australian, imported, fresh, separable fat, cooked | Lamb, Veal, and Game Products | 1.11 mg | 6% |
| 4175 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.11 mg | 6% |
| 4176 | Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, roasted | Poultry Products | 1.11 mg | 6% |
| 4177 | Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted | Poultry Products | 1.11 mg | 6% |
| 4178 | Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw | Beef Products | 1.11 mg | 6% |
| 4179 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 1.11 mg | 6% |
| 4180 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 1.11 mg | 6% |
| 4181 | Restaurant, Chinese, beef and vegetables | Restaurant Foods | 1.11 mg | 6% |
| 4182 | Pork, cured, ham, center slice, country-style, separable lean only, raw | Pork Products | 1.11 mg | 6% |
| 4183 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked | Pork Products | 1.11 mg | 6% |
| 4184 | Pork, ground, 96% lean / 4% fat, cooked, pan-broiled | Pork Products | 1.11 mg | 6% |
| 4185 | Candies, MARS SNACKFOOD US, DOVE Milk Chocolate | Sweets | 1.11 mg | 6% |
| 4186 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 1.11 mg | 6% |
| 4187 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.11 mg | 6% |
| 4188 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 1.11 mg | 6% |
| 4189 | Gelatins, dry powder, unsweetened | Sweets | 1.11 mg | 6% |
| 4190 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 1.11 mg | 6% |
| 4191 | Chicken breast tenders, breaded, uncooked | Poultry Products | 1.11 mg | 6% |
| 4192 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 1.11 mg | 6% |
| 4193 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.11 mg | 6% |
| 4194 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 1.11 mg | 6% |
| 4195 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.11 mg | 6% |
| 4196 | Fish, shark, mixed species, cooked, batter-dipped and fried | Finfish and Shellfish Products | 1.11 mg | 6% |
| 4197 | Crustaceans, crayfish, mixed species, farmed, cooked, moist heat | Finfish and Shellfish Products | 1.11 mg | 6% |
| 4198 | Fish, herring, Atlantic, raw | Finfish and Shellfish Products | 1.10 mg | 6% |
| 4199 | Veal, loin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 1.10 mg | 6% |
| 4200 | Candies, NESTLE, GOOBERS Chocolate Covered Peanuts | Sweets | 1.10 mg | 6% |
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