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 4751–4800 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4751 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.90 mg | 5% |
| 4752 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.90 mg | 5% |
| 4753 | Fish, burbot, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 4754 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 4755 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 0.90 mg | 5% |
| 4756 | Fish, sturgeon, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 5% |
| 4757 | Veal, shoulder, whole (arm and blade), separable lean only, raw | Lamb, Veal, and Game Products | 0.90 mg | 5% |
| 4758 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.89 mg | 5% |
| 4759 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% |
| 4760 | Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter | Snacks | 0.89 mg | 5% |
| 4761 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.89 mg | 5% |
| 4762 | McDONALD'S, Chicken McNUGGETS | Fast Foods | 0.89 mg | 5% |
| 4763 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.89 mg | 5% |
| 4764 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 0.89 mg | 5% |
| 4765 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.89 mg | 5% |
| 4766 | CARRABBA'S ITALIAN GRILL, spaghetti with meat sauce | Restaurant Foods | 0.89 mg | 5% |
| 4767 | Pork, cured, shoulder, blade roll, separable lean and fat, roasted | Pork Products | 0.89 mg | 5% |
| 4768 | Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.89 mg | 5% |
| 4769 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4770 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4771 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4772 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4773 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4774 | Pork, Shoulder breast, boneless, separable lean and fat, raw | Pork Products | 0.89 mg | 5% |
| 4775 | Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted | Pork Products | 0.89 mg | 5% |
| 4776 | Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, broiled | Pork Products | 0.89 mg | 5% |
| 4777 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4778 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4779 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.89 mg | 5% |
| 4780 | KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed | Fast Foods | 0.89 mg | 5% |
| 4781 | Chicken, broilers or fryers, meat only, raw | Poultry Products | 0.89 mg | 5% |
| 4782 | Soup, tomato beef with noodle, canned, condensed | Soups, Sauces, and Gravies | 0.89 mg | 5% |
| 4783 | Soup, vegetable beef, canned, condensed | Soups, Sauces, and Gravies | 0.89 mg | 5% |
| 4784 | Soup, pea, split with ham, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.89 mg | 5% |
| 4785 | Beef, Australian, imported, grass-fed, seam fat, raw | Beef Products | 0.89 mg | 5% |
| 4786 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.89 mg | 5% |
| 4787 | Fish, grouper, mixed species, raw | Finfish and Shellfish Products | 0.89 mg | 5% |
| 4788 | Chicken, roasting, light meat, meat only, raw | Poultry Products | 0.89 mg | 5% |
| 4789 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4790 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat and skin with breading | Fast Foods | 0.88 mg | 5% |
| 4791 | Poi | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4792 | KFC, Fried Chicken, ORIGINAL RECIPE, Skin and Breading | Fast Foods | 0.88 mg | 5% |
| 4793 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.88 mg | 5% |
| 4794 | Whey, sweet, dried | Dairy and Egg Products | 0.88 mg | 5% |
| 4795 | Chicken, broilers or fryers, breast, meat only, cooked, stewed | Poultry Products | 0.88 mg | 5% |
| 4796 | Soup, beef noodle, canned, condensed | Soups, Sauces, and Gravies | 0.88 mg | 5% |
| 4797 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 5% |
| 4798 | Soup, beef stroganoff, canned, chunky style, ready-to-serve | Soups, Sauces, and Gravies | 0.88 mg | 5% |
| 4799 | Sausage, Vienna, canned, chicken, beef, pork | Sausages and Luncheon Meats | 0.88 mg | 5% |
| 4800 | Sausage, Polish, beef with chicken, hot | Sausages and Luncheon Meats | 0.88 mg | 5% |
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