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 4701–4750 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4701 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, roasted | Pork Products | 0.91 mg | 5% |
| 4702 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 4703 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.91 mg | 5% |
| 4704 | Restaurant, family style, french fries | Restaurant Foods | 0.91 mg | 5% |
| 4705 | Frankfurter, meat and poultry, low fat | Sausages and Luncheon Meats | 0.91 mg | 5% |
| 4706 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.91 mg | 5% |
| 4707 | Candies, NESTLE, CHUNKY Bar | Sweets | 0.90 mg | 5% |
| 4708 | Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted | Pork Products | 0.90 mg | 5% |
| 4709 | Pork, cured, ham, extra lean and regular, canned, unheated | Pork Products | 0.90 mg | 5% |
| 4710 | HORMEL Canadian Style Bacon | Pork Products | 0.90 mg | 5% |
| 4711 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% |
| 4712 | Dates, medjool | Fruits and Fruit Juices | 0.90 mg | 5% |
| 4713 | Pork, cured, ham, boneless, extra lean and regular, unheated | Pork Products | 0.90 mg | 5% |
| 4714 | Pork, fresh, loin, country-style ribs, separable lean only, raw | Pork Products | 0.90 mg | 5% |
| 4715 | Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 0.90 mg | 5% |
| 4716 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4717 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4718 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4719 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4720 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4721 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.90 mg | 5% |
| 4722 | APPLEBEE'S, chicken tenders, from kids' menu | Restaurant Foods | 0.90 mg | 5% |
| 4723 | Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | Restaurant Foods | 0.90 mg | 5% |
| 4724 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4725 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4726 | APPLEBEE'S, chicken tenders platter | Restaurant Foods | 0.90 mg | 5% |
| 4727 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.90 mg | 5% |
| 4728 | Chicory greens, raw | Vegetables and Vegetable Products | 0.90 mg | 5% |
| 4729 | Pie, pumpkin, commercially prepared | Baked Products | 0.90 mg | 5% |
| 4730 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.90 mg | 5% |
| 4731 | Soup, pea, split with ham, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.90 mg | 5% |
| 4732 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 0.90 mg | 5% |
| 4733 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.90 mg | 5% |
| 4734 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.90 mg | 5% |
| 4735 | Babyfood, dinner, spaghetti and tomato and meat, toddler | Baby Foods | 0.90 mg | 5% |
| 4736 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 4737 | Vitasoy USA, Organic Nasoya Silken Tofu | Legumes and Legume Products | 0.90 mg | 5% |
| 4738 | Veal, leg (top round), separable lean only, cooked, roasted | Lamb, Veal, and Game Products | 0.90 mg | 5% |
| 4739 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 0.90 mg | 5% |
| 4740 | Chicken, skin (drumsticks and thighs), cooked, roasted | Poultry Products | 0.90 mg | 5% |
| 4741 | Turkey, dark meat from whole, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% |
| 4742 | Turkey, back, from whole bird, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% |
| 4743 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.90 mg | 5% |
| 4744 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 0.90 mg | 5% |
| 4745 | DIGIORNO Pizza, pepperoni topping, thin crispy crust, frozen, baked | Fast Foods | 0.90 mg | 5% |
| 4746 | Salad dressing, thousand island dressing, reduced fat | Fats and Oils | 0.90 mg | 5% |
| 4747 | Turkey, thigh, from whole bird, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% |
| 4748 | Chicken, broilers or fryers, meat and skin, raw | Poultry Products | 0.90 mg | 5% |
| 4749 | Turkey, drumstick, from whole bird, meat only, with added solution, raw | Poultry Products | 0.90 mg | 5% |
| 4750 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 0.90 mg | 5% |
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