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 4651–4700 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4651 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 0.92 mg | 5% |
| 4652 | Chicken, stewing, light meat, meat only, raw | Poultry Products | 0.92 mg | 5% |
| 4653 | Pork sausage, link/patty, fully cooked, unheated | Sausages and Luncheon Meats | 0.92 mg | 5% |
| 4654 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.92 mg | 5% |
| 4655 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.92 mg | 5% |
| 4656 | Candies, YORK Peppermint Pattie | Sweets | 0.92 mg | 5% |
| 4657 | Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted | Pork Products | 0.92 mg | 5% |
| 4658 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised | Pork Products | 0.92 mg | 5% |
| 4659 | Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted | Pork Products | 0.92 mg | 5% |
| 4660 | Pork, fresh, backribs, separable lean and fat, cooked, roasted | Pork Products | 0.92 mg | 5% |
| 4661 | Pork, cured, ham, shank, bone-in, separable lean and fat, unheated | Pork Products | 0.92 mg | 5% |
| 4662 | Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw | Pork Products | 0.92 mg | 5% |
| 4663 | Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled | Pork Products | 0.92 mg | 5% |
| 4664 | Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted | Pork Products | 0.92 mg | 5% |
| 4665 | Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled | Pork Products | 0.92 mg | 5% |
| 4666 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, broiled | Pork Products | 0.92 mg | 5% |
| 4667 | POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed | Fast Foods | 0.92 mg | 5% |
| 4668 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 0.92 mg | 5% |
| 4669 | Chicken, broilers or fryers, breast, meat and skin, cooked, stewed | Poultry Products | 0.92 mg | 5% |
| 4670 | Fish, tuna, yellowfin, fresh, cooked, dry heat | Finfish and Shellfish Products | 0.92 mg | 5% |
| 4671 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.91 mg | 5% |
| 4672 | KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat and skin with breading | Fast Foods | 0.91 mg | 5% |
| 4673 | Fast Foods, Fried Chicken, Thigh, meat only, skin and breading removed | Fast Foods | 0.91 mg | 5% |
| 4674 | Chicken, cornish game hens, meat and skin, cooked, roasted | Poultry Products | 0.91 mg | 5% |
| 4675 | Chicken, feet, boiled | Poultry Products | 0.91 mg | 5% |
| 4676 | Ham and cheese loaf or roll | Sausages and Luncheon Meats | 0.91 mg | 5% |
| 4677 | Fish, salmon, chinook, cooked, dry heat | Finfish and Shellfish Products | 0.91 mg | 5% |
| 4678 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 0.91 mg | 5% |
| 4679 | POPEYES, Mild Chicken Strips, analyzed 2006 | Fast Foods | 0.91 mg | 5% |
| 4680 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.91 mg | 5% |
| 4681 | Pasta with tomato sauce, no meat, canned | Meals, Entrees, and Side Dishes | 0.91 mg | 5% |
| 4682 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.91 mg | 5% |
| 4683 | Veal, leg (top round), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.91 mg | 5% |
| 4684 | Veal, sirloin, separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.91 mg | 5% |
| 4685 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% |
| 4686 | Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 9, raw | Beef Products | 0.91 mg | 5% |
| 4687 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.91 mg | 5% |
| 4688 | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.91 mg | 5% |
| 4689 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.91 mg | 5% |
| 4690 | Pork, fresh, spareribs, separable lean and fat, raw | Pork Products | 0.91 mg | 5% |
| 4691 | Candies, SYMPHONY Milk Chocolate Bar | Sweets | 0.91 mg | 5% |
| 4692 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.91 mg | 5% |
| 4693 | Pork, fresh, loin, whole, separable lean only, cooked, broiled | Pork Products | 0.91 mg | 5% |
| 4694 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 0.91 mg | 5% |
| 4695 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.91 mg | 5% |
| 4696 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised | Pork Products | 0.91 mg | 5% |
| 4697 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 4698 | Rye flour, light | Cereal Grains and Pasta | 0.91 mg | 5% |
| 4699 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.91 mg | 5% |
| 4700 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw | Pork Products | 0.91 mg | 5% |
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