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 4301–4350 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4301 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 1.06 mg | 6% |
| 4302 | Tofu yogurt | Legumes and Legume Products | 1.06 mg | 6% |
| 4303 | Candies, KRACKEL Chocolate Bar | Sweets | 1.06 mg | 6% |
| 4304 | Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised | Pork Products | 1.06 mg | 6% |
| 4305 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 4306 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.06 mg | 6% |
| 4307 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 1.06 mg | 6% |
| 4308 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 1.06 mg | 6% |
| 4309 | Pork, fresh, shoulder, whole, separable lean and fat, raw | Pork Products | 1.05 mg | 6% |
| 4310 | Pork, cured, ham, patties, unheated | Pork Products | 1.05 mg | 6% |
| 4311 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated | Pork Products | 1.05 mg | 6% |
| 4312 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated | Pork Products | 1.05 mg | 6% |
| 4313 | Pork, ground, 96% lean / 4% fat, cooked, crumbles | Pork Products | 1.05 mg | 6% |
| 4314 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 4315 | Toppings, nuts in syrup | Sweets | 1.05 mg | 6% |
| 4316 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 1.05 mg | 6% |
| 4317 | KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat only, skin and breading removed | Fast Foods | 1.05 mg | 6% |
| 4318 | Chicken, broiler, rotisserie, BBQ, drumstick, meat only | Poultry Products | 1.05 mg | 6% |
| 4319 | Veal, variety meats and by-products, thymus, raw | Lamb, Veal, and Game Products | 1.05 mg | 6% |
| 4320 | Luxury loaf, pork | Sausages and Luncheon Meats | 1.05 mg | 6% |
| 4321 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 1.05 mg | 6% |
| 4322 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 1.05 mg | 6% |
| 4323 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.05 mg | 6% |
| 4324 | Lamb, New Zealand, imported, ground lamb, raw | Lamb, Veal, and Game Products | 1.04 mg | 6% |
| 4325 | Pie, banana cream, prepared from recipe | Baked Products | 1.04 mg | 6% |
| 4326 | Frankfurter, meat and poultry, unheated | Sausages and Luncheon Meats | 1.04 mg | 6% |
| 4327 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 1.04 mg | 6% |
| 4328 | Fast Foods, Fried Chicken, Wing, meat and skin and breading | Fast Foods | 1.04 mg | 6% |
| 4329 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 4330 | Nuts, acorns, dried | Nut and Seed Products | 1.04 mg | 6% |
| 4331 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed | Fast Foods | 1.04 mg | 6% |
| 4332 | Chicken, broilers or fryers, back, meat only, raw | Poultry Products | 1.04 mg | 6% |
| 4333 | Turkey, whole, dark meat, meat only, raw | Poultry Products | 1.04 mg | 6% |
| 4334 | Turkey, whole, back, meat only, raw | Poultry Products | 1.04 mg | 6% |
| 4335 | Chicken, broilers or fryers, breast, meat only, cooked, roasted | Poultry Products | 1.04 mg | 6% |
| 4336 | Turkey, thigh, from whole bird, meat only, raw | Poultry Products | 1.04 mg | 6% |
| 4337 | Chicken, stewing, meat and skin, raw | Poultry Products | 1.04 mg | 6% |
| 4338 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 1.04 mg | 6% |
| 4339 | Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted | Pork Products | 1.04 mg | 6% |
| 4340 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 1.04 mg | 6% |
| 4341 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution, raw | Pork Products | 1.04 mg | 6% |
| 4342 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 4343 | Snacks, pork skins, barbecue-flavor | Snacks | 1.04 mg | 6% |
| 4344 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.04 mg | 6% |
| 4345 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 1.04 mg | 6% |
| 4346 | OLIVE GARDEN, spaghetti with meat sauce | Restaurant Foods | 1.03 mg | 6% |
| 4347 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 4348 | APPLEBEE'S, Double Crunch Shrimp | Restaurant Foods | 1.03 mg | 6% |
| 4349 | Beans, snap, green, raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 4350 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 1.03 mg | 6% |
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