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 4501–4550 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4501 | Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated | Pork Products | 0.98 mg | 5% |
| 4502 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted | Pork Products | 0.98 mg | 5% |
| 4503 | Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted | Pork Products | 0.98 mg | 5% |
| 4504 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 4505 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 4506 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 4507 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.98 mg | 5% |
| 4508 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.98 mg | 5% |
| 4509 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.98 mg | 5% |
| 4510 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 4511 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.98 mg | 5% |
| 4512 | Restaurant, Italian, spaghetti with meat sauce | Restaurant Foods | 0.97 mg | 5% |
| 4513 | Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted | Pork Products | 0.97 mg | 5% |
| 4514 | Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised | Pork Products | 0.97 mg | 5% |
| 4515 | Pork, fresh, loin, tenderloin, separable lean and fat, raw | Pork Products | 0.97 mg | 5% |
| 4516 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw | Pork Products | 0.97 mg | 5% |
| 4517 | Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled | Pork Products | 0.97 mg | 5% |
| 4518 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.97 mg | 5% |
| 4519 | Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only | Pork Products | 0.97 mg | 5% |
| 4520 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted | Pork Products | 0.97 mg | 5% |
| 4521 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.97 mg | 5% |
| 4522 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.97 mg | 5% |
| 4523 | Candies, peanut bar | Sweets | 0.97 mg | 5% |
| 4524 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 0.97 mg | 5% |
| 4525 | Snacks, plantain chips, salted | Snacks | 0.97 mg | 5% |
| 4526 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.97 mg | 5% |
| 4527 | Fish, shad, american, raw | Finfish and Shellfish Products | 0.97 mg | 5% |
| 4528 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.97 mg | 5% |
| 4529 | Veal, rib, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.97 mg | 5% |
| 4530 | Turkey, retail parts, breast, meat only, cooked, roasted | Poultry Products | 0.97 mg | 5% |
| 4531 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 0.97 mg | 5% |
| 4532 | Fish, tuna, white, canned in water, drained solids | Finfish and Shellfish Products | 0.97 mg | 5% |
| 4533 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.97 mg | 5% |
| 4534 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.97 mg | 5% |
| 4535 | KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat and skin with breading | Fast Foods | 0.97 mg | 5% |
| 4536 | Chicken, broiler, rotisserie, BBQ, thigh, meat only | Poultry Products | 0.97 mg | 5% |
| 4537 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat only, cooked | Poultry Products | 0.97 mg | 5% |
| 4538 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat only, cooked | Poultry Products | 0.97 mg | 5% |
| 4539 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat and skin, cooked | Poultry Products | 0.97 mg | 5% |
| 4540 | Soup, chunky beef, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.97 mg | 5% |
| 4541 | Chicken, broiler, rotisserie, BBQ, wing, meat only | Poultry Products | 0.97 mg | 5% |
| 4542 | Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked | Poultry Products | 0.97 mg | 5% |
| 4543 | Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat and skin, cooked | Poultry Products | 0.97 mg | 5% |
| 4544 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked | Poultry Products | 0.97 mg | 5% |
| 4545 | Soup, beef and mushroom, low sodium, chunk style | Soups, Sauces, and Gravies | 0.97 mg | 5% |
| 4546 | Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 4/5, raw | Beef Products | 0.97 mg | 5% |
| 4547 | Fish, tuna, white, canned in water, without salt, drained solids | Finfish and Shellfish Products | 0.97 mg | 5% |
| 4548 | Lasagna with meat & sauce, low-fat, frozen entree | Meals, Entrees, and Side Dishes | 0.97 mg | 5% |
| 4549 | Bulgur, cooked | Cereal Grains and Pasta | 0.96 mg | 5% |
| 4550 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.96 mg | 5% |
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