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 4601–4650 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4601 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.94 mg | 5% |
| 4602 | Chicken, broilers or fryers, dark meat, drumstick, meat and skin, cooked, braised | Poultry Products | 0.94 mg | 5% |
| 4603 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.94 mg | 5% |
| 4604 | Sausage, New england brand, pork, beef | Sausages and Luncheon Meats | 0.94 mg | 5% |
| 4605 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.94 mg | 5% |
| 4606 | Restaurant, Chinese, orange chicken | Restaurant Foods | 0.94 mg | 5% |
| 4607 | Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.94 mg | 5% |
| 4608 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 0.94 mg | 5% |
| 4609 | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | Pork Products | 0.94 mg | 5% |
| 4610 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 0.94 mg | 5% |
| 4611 | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 0.94 mg | 5% |
| 4612 | Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated | Pork Products | 0.94 mg | 5% |
| 4613 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 4614 | Candies, YORK BITES | Sweets | 0.94 mg | 5% |
| 4615 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 4616 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 5% |
| 4617 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked | Pork Products | 0.93 mg | 5% |
| 4618 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 0.93 mg | 5% |
| 4619 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 0.93 mg | 5% |
| 4620 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.93 mg | 5% |
| 4621 | Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.93 mg | 5% |
| 4622 | Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 0.93 mg | 5% |
| 4623 | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil | Pork Products | 0.93 mg | 5% |
| 4624 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 0.93 mg | 5% |
| 4625 | Ice creams, chocolate | Sweets | 0.93 mg | 5% |
| 4626 | Frostings, chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.93 mg | 5% |
| 4627 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.93 mg | 5% |
| 4628 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 4629 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 4630 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 4631 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 4632 | Chicken, broiler, rotisserie, BBQ, wing, meat and skin | Poultry Products | 0.93 mg | 5% |
| 4633 | Veal, Australian, separable fat, raw | Lamb, Veal, and Game Products | 0.93 mg | 5% |
| 4634 | Kielbasa, fully cooked, pan-fried | Sausages and Luncheon Meats | 0.93 mg | 5% |
| 4635 | Pie, pecan, commercially prepared | Baked Products | 0.93 mg | 5% |
| 4636 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 4637 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 0.93 mg | 5% |
| 4638 | KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat and skin with breading | Fast Foods | 0.93 mg | 5% |
| 4639 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 0.93 mg | 5% |
| 4640 | Candies, soft fruit and nut squares | Sweets | 0.93 mg | 5% |
| 4641 | WENDY'S, french fries | Fast Foods | 0.93 mg | 5% |
| 4642 | Chicken, ground, crumbles, cooked, pan-browned | Poultry Products | 0.93 mg | 5% |
| 4643 | Chicken, broilers or fryers, light meat, meat only, cooked, stewed | Poultry Products | 0.93 mg | 5% |
| 4644 | Turkey and gravy, frozen | Poultry Products | 0.93 mg | 5% |
| 4645 | Chicken patty, frozen, uncooked | Poultry Products | 0.93 mg | 5% |
| 4646 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 0.93 mg | 5% |
| 4647 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 0.93 mg | 5% |
| 4648 | Veal, sirloin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.92 mg | 5% |
| 4649 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 0.92 mg | 5% |
| 4650 | Babyfood, meat, turkey sticks, junior | Baby Foods | 0.92 mg | 5% |
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