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 4201–4250 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4201 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 1.10 mg | 6% |
| 4202 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 1.10 mg | 6% |
| 4203 | HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored | Pork Products | 1.10 mg | 6% |
| 4204 | Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated | Pork Products | 1.10 mg | 6% |
| 4205 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated | Pork Products | 1.10 mg | 6% |
| 4206 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 4207 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 4208 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 1.10 mg | 6% |
| 4209 | Pork, ground, 84% lean / 16% fat, cooked, crumbles | Pork Products | 1.10 mg | 6% |
| 4210 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 4211 | Blueberries, wild, frozen (Alaska Native) | American Indian/Alaska Native Foods | 1.10 mg | 6% |
| 4212 | Turnip greens, raw | Vegetables and Vegetable Products | 1.10 mg | 6% |
| 4213 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, roasted | Poultry Products | 1.10 mg | 6% |
| 4214 | Vitasoy USA Organic Nasoya, Soft Tofu | Legumes and Legume Products | 1.10 mg | 6% |
| 4215 | Cake, cherry fudge with chocolate frosting | Baked Products | 1.10 mg | 6% |
| 4216 | Croissants, apple | Baked Products | 1.10 mg | 6% |
| 4217 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 1.10 mg | 6% |
| 4218 | Soup, clam chowder, manhattan style, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 1.10 mg | 6% |
| 4219 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 1.10 mg | 6% |
| 4220 | Ice cream cookie sandwich | Dairy and Egg Products | 1.10 mg | 6% |
| 4221 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4222 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4223 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4224 | Turkey, whole, meat and skin, cooked, roasted | Poultry Products | 1.09 mg | 6% |
| 4225 | Turkey, Ground, raw | Poultry Products | 1.09 mg | 6% |
| 4226 | Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked | Poultry Products | 1.09 mg | 6% |
| 4227 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 1.09 mg | 6% |
| 4228 | Butter, light, stick, without salt | Fats and Oils | 1.09 mg | 6% |
| 4229 | Chicken, stewing, meat only, raw | Poultry Products | 1.09 mg | 6% |
| 4230 | Candies, CARAMELLO Candy Bar | Sweets | 1.09 mg | 6% |
| 4231 | Restaurant, Chinese, sesame chicken | Restaurant Foods | 1.09 mg | 6% |
| 4232 | Pork, fresh, loin, whole, separable lean only, cooked, roasted | Pork Products | 1.09 mg | 6% |
| 4233 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4234 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4235 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 1.09 mg | 6% |
| 4236 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4237 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 1.09 mg | 6% |
| 4238 | Frankfurter, meat | Sausages and Luncheon Meats | 1.09 mg | 6% |
| 4239 | Ravioli, meat-filled, with tomato sauce or meat sauce, canned | Meals, Entrees, and Side Dishes | 1.09 mg | 6% |
| 4240 | Butter, light, stick, with salt | Fats and Oils | 1.09 mg | 6% |
| 4241 | Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | Poultry Products | 1.09 mg | 6% |
| 4242 | Chicken, capons, meat and skin, raw | Poultry Products | 1.09 mg | 6% |
| 4243 | Veal, loin, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 1.09 mg | 6% |
| 4244 | Veal, external fat only, cooked | Lamb, Veal, and Game Products | 1.09 mg | 6% |
| 4245 | Turkey, skin from whole, (light and dark), with added solution, roasted | Poultry Products | 1.08 mg | 6% |
| 4246 | Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted | Poultry Products | 1.08 mg | 6% |
| 4247 | Chicken, roasting, light meat, meat only, cooked, roasted | Poultry Products | 1.08 mg | 6% |
| 4248 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 6% |
| 4249 | Fish, bass, striped, cooked, dry heat | Finfish and Shellfish Products | 1.08 mg | 6% |
| 4250 | Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted | Poultry Products | 1.08 mg | 6% |
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