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 4401–4450 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4401 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 1.01 mg | 6% |
| 4402 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 1.01 mg | 6% |
| 4403 | Turkey, whole, neck, meat only, raw | Poultry Products | 1.01 mg | 6% |
| 4404 | Mollusks, squid, mixed species, cooked, fried | Finfish and Shellfish Products | 1.01 mg | 6% |
| 4405 | Fish, roughy, orange, raw | Finfish and Shellfish Products | 1.01 mg | 6% |
| 4406 | Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, raw | Lamb, Veal, and Game Products | 1.01 mg | 6% |
| 4407 | Snacks, fruit leather, rolls | Sweets | 1.01 mg | 6% |
| 4408 | Restaurant, Latino, pupusas del cerdo (pupusas, pork) | Restaurant Foods | 1.01 mg | 6% |
| 4409 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 1.01 mg | 6% |
| 4410 | Pork, fresh, variety meats and by-products, stomach, raw | Pork Products | 1.01 mg | 6% |
| 4411 | Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted | Pork Products | 1.01 mg | 6% |
| 4412 | Pork, fresh, leg (ham), whole, separable lean only, raw | Pork Products | 1.01 mg | 6% |
| 4413 | Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated | Pork Products | 1.01 mg | 6% |
| 4414 | Pork, cured, ham, rump, bone-in, separable lean and fat, unheated | Pork Products | 1.01 mg | 6% |
| 4415 | APPLEBEE'S, french fries | Restaurant Foods | 1.01 mg | 6% |
| 4416 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 1.00 mg | 6% |
| 4417 | Pork, cured, ham, steak, boneless, extra lean, unheated | Pork Products | 1.00 mg | 6% |
| 4418 | Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 1.00 mg | 6% |
| 4419 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted | Pork Products | 1.00 mg | 6% |
| 4420 | HORMEL ALWAYS TENDER, Pork Tenderloin, Teriyaki-Flavored | Pork Products | 1.00 mg | 6% |
| 4421 | Candies, KIT KAT Wafer Bar | Sweets | 1.00 mg | 6% |
| 4422 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 1.00 mg | 6% |
| 4423 | Bologna, beef, low fat | Sausages and Luncheon Meats | 1.00 mg | 6% |
| 4424 | Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted | Pork Products | 1.00 mg | 6% |
| 4425 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 1.00 mg | 6% |
| 4426 | Cranberries, wild, bush, raw (Alaska Native) | American Indian/Alaska Native Foods | 1.00 mg | 6% |
| 4427 | Fish, lingcod, liver (Alaska Native) | American Indian/Alaska Native Foods | 1.00 mg | 6% |
| 4428 | Fast Foods, Fried Chicken, Thigh, meat and skin and breading | Fast Foods | 1.00 mg | 6% |
| 4429 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 1.00 mg | 6% |
| 4430 | Babyfood, peas, dices, toddler | Baby Foods | 1.00 mg | 6% |
| 4431 | Turkey, retail parts, wing, meat and skin, cooked, roasted | Poultry Products | 1.00 mg | 6% |
| 4432 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4433 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4434 | SMART SOUP, Indian Bean Masala | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4435 | SMART SOUP, Moroccan Chick Pea | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4436 | Turkey, dark meat, meat and skin, raw | Poultry Products | 1.00 mg | 6% |
| 4437 | Chicken breast tenders, breaded, cooked, microwaved | Poultry Products | 1.00 mg | 6% |
| 4438 | Soup, beef broth or bouillon, powder, dry | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4439 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4440 | SMART SOUP, Santa Fe Corn Chowder | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4441 | SMART SOUP, French Lentil | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4442 | SMART SOUP, Greek Minestrone | Soups, Sauces, and Gravies | 1.00 mg | 6% |
| 4443 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 1.00 mg | 6% |
| 4444 | Beef, Australian, imported, Wagyu, external fat, Aust. marble score 4/5, raw | Beef Products | 1.00 mg | 6% |
| 4445 | Turkey Pot Pie, frozen entree | Meals, Entrees, and Side Dishes | 1.00 mg | 6% |
| 4446 | Babyfood, meat, pork, strained | Baby Foods | 1.00 mg | 6% |
| 4447 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 1.00 mg | 6% |
| 4448 | Chicken, skin (drumsticks and thighs), cooked, braised | Poultry Products | 1.00 mg | 6% |
| 4449 | Sausage, Polish, pork and beef, smoked | Sausages and Luncheon Meats | 1.00 mg | 6% |
| 4450 | Bratwurst, beef and pork, smoked | Sausages and Luncheon Meats | 1.00 mg | 6% |
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