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 4801–4850 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4801 | Chicken, broilers or fryers, wing, meat only, raw | Poultry Products | 0.88 mg | 5% |
| 4802 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 0.88 mg | 5% |
| 4803 | Veal, rib, separable lean only, raw | Lamb, Veal, and Game Products | 0.88 mg | 5% |
| 4804 | Veal, cubed for stew (leg and shoulder), separable lean only, raw | Lamb, Veal, and Game Products | 0.88 mg | 5% |
| 4805 | Figs, dried, stewed | Fruits and Fruit Juices | 0.88 mg | 5% |
| 4806 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.88 mg | 5% |
| 4807 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.88 mg | 5% |
| 4808 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.88 mg | 5% |
| 4809 | Pork, fresh, ground, raw | Pork Products | 0.88 mg | 5% |
| 4810 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw | Pork Products | 0.88 mg | 5% |
| 4811 | Snacks, pork skins, plain | Snacks | 0.88 mg | 5% |
| 4812 | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.88 mg | 5% |
| 4813 | Pork, ground, 84% lean / 16% fat, raw | Pork Products | 0.88 mg | 5% |
| 4814 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4815 | Oat bran, cooked | Cereal Grains and Pasta | 0.88 mg | 5% |
| 4816 | Rice and vermicelli mix, beef flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.88 mg | 5% |
| 4817 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4818 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4819 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4820 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4821 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4822 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.88 mg | 5% |
| 4823 | Pork, fresh, loin, whole, separable lean and fat, cooked, broiled | Pork Products | 0.87 mg | 5% |
| 4824 | Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 0.87 mg | 5% |
| 4825 | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.87 mg | 5% |
| 4826 | Restaurant, Latino, tamale, pork | Restaurant Foods | 0.87 mg | 5% |
| 4827 | Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted | Pork Products | 0.87 mg | 5% |
| 4828 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.87 mg | 5% |
| 4829 | Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted | Pork Products | 0.87 mg | 5% |
| 4830 | Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated | Pork Products | 0.87 mg | 5% |
| 4831 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4832 | Potatoes, french fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4833 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated | Pork Products | 0.87 mg | 5% |
| 4834 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4835 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 0.87 mg | 5% |
| 4836 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4837 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4838 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4839 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 5% |
| 4840 | KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed | Fast Foods | 0.87 mg | 5% |
| 4841 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.87 mg | 5% |
| 4842 | Babyfood, juice, prune and orange | Baby Foods | 0.87 mg | 5% |
| 4843 | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 0.87 mg | 5% |
| 4844 | Bratwurst, chicken, cooked | Sausages and Luncheon Meats | 0.87 mg | 5% |
| 4845 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.87 mg | 5% |
| 4846 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.87 mg | 5% |
| 4847 | Babyfood, dinner, beef lasagna, toddler | Baby Foods | 0.87 mg | 5% |
| 4848 | Vitasoy USA Nasoya, Lite Silken Tofu | Legumes and Legume Products | 0.87 mg | 5% |
| 4849 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.87 mg | 5% |
| 4850 | Chicken spread | Sausages and Luncheon Meats | 0.87 mg | 5% |
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