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 4351–4400 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4351 | POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed | Fast Foods | 1.03 mg | 6% |
| 4352 | Fast Foods, Fried Chicken, Drumstick, meat only, skin and breading removed | Fast Foods | 1.03 mg | 6% |
| 4353 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.03 mg | 6% |
| 4354 | Chicken, broilers or fryers, dark meat, meat only, raw | Poultry Products | 1.03 mg | 6% |
| 4355 | Turkey, whole, meat only, cooked, roasted | Poultry Products | 1.03 mg | 6% |
| 4356 | Turkey, retail parts, breast, meat and skin, cooked, roasted | Poultry Products | 1.03 mg | 6% |
| 4357 | Soup, chicken broth or bouillon, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% |
| 4358 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 1.03 mg | 6% |
| 4359 | Bratwurst, pork, beef, link | Sausages and Luncheon Meats | 1.03 mg | 6% |
| 4360 | Fish, salmon, Atlantic, wild, cooked, dry heat | Finfish and Shellfish Products | 1.03 mg | 6% |
| 4361 | Spaghetti, with meatballs in tomato sauce, canned | Meals, Entrees, and Side Dishes | 1.03 mg | 6% |
| 4362 | Babyfood, meat, ham, strained | Baby Foods | 1.03 mg | 6% |
| 4363 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 1.03 mg | 6% |
| 4364 | Chicken, roasting, meat only, raw | Poultry Products | 1.03 mg | 6% |
| 4365 | Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 1.03 mg | 6% |
| 4366 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 1.03 mg | 6% |
| 4367 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 1.03 mg | 6% |
| 4368 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 1.02 mg | 6% |
| 4369 | Veal, shoulder, arm, separable lean only, raw | Lamb, Veal, and Game Products | 1.02 mg | 6% |
| 4370 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 4371 | Chicken, broiler, rotisserie, BBQ, drumstick, meat and skin | Poultry Products | 1.02 mg | 6% |
| 4372 | Dates, deglet noor | Fruits and Fruit Juices | 1.02 mg | 6% |
| 4373 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 1.02 mg | 6% |
| 4374 | Pie crust, refrigerated, regular, unbaked | Baked Products | 1.02 mg | 6% |
| 4375 | Ice creams, chocolate, rich | Sweets | 1.02 mg | 6% |
| 4376 | Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 1.02 mg | 6% |
| 4377 | Pork, fresh, variety meats and by-products, chitterlings, raw | Pork Products | 1.02 mg | 6% |
| 4378 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated | Pork Products | 1.02 mg | 6% |
| 4379 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled | Pork Products | 1.02 mg | 6% |
| 4380 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 4381 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 4382 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 1.02 mg | 6% |
| 4383 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 4384 | Candies, MARS SNACKFOOD US, SNICKERS MUNCH bar | Sweets | 1.02 mg | 6% |
| 4385 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 1.02 mg | 6% |
| 4386 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.02 mg | 6% |
| 4387 | Pie, vanilla cream, prepared from recipe | Baked Products | 1.02 mg | 6% |
| 4388 | Turkey, ground, fat free, pan-broiled crumbles | Poultry Products | 1.02 mg | 6% |
| 4389 | Picnic loaf, pork, beef | Sausages and Luncheon Meats | 1.02 mg | 6% |
| 4390 | Pork sausage, link/patty, unprepared | Sausages and Luncheon Meats | 1.02 mg | 6% |
| 4391 | Fish, tuna, fresh, bluefin, raw | Finfish and Shellfish Products | 1.02 mg | 6% |
| 4392 | Ham, sliced, regular (approximately 11% fat) | Sausages and Luncheon Meats | 1.02 mg | 6% |
| 4393 | Chicken, dark meat, thigh, meat and skin, with added solution, cooked, roasted | Poultry Products | 1.02 mg | 6% |
| 4394 | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 1.02 mg | 6% |
| 4395 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 1.01 mg | 6% |
| 4396 | Babyfood, meat, ham, junior | Baby Foods | 1.01 mg | 6% |
| 4397 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.01 mg | 6% |
| 4398 | Fast foods, nachos, with cheese, beans, ground beef, and tomatoes | Fast Foods | 1.01 mg | 6% |
| 4399 | TACO BELL, Nachos Supreme | Fast Foods | 1.01 mg | 6% |
| 4400 | POPEYES, Spicy Chicken Strips, analyzed 2006 | Fast Foods | 1.01 mg | 6% |
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