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 4901–4950 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4901 | Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted | Pork Products | 0.84 mg | 5% |
| 4902 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 0.84 mg | 5% |
| 4903 | Pork loin, fresh, backribs, bone-in, raw, lean only | Pork Products | 0.84 mg | 5% |
| 4904 | Sesbania flower, raw | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4905 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.84 mg | 5% |
| 4906 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.84 mg | 5% |
| 4907 | Pork, Leg Cap Steak, boneless, separable lean and fat, raw | Pork Products | 0.84 mg | 5% |
| 4908 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4909 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4910 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4911 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4912 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 0.84 mg | 5% |
| 4913 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4914 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 5% |
| 4915 | Ice creams, BREYERS, 98% Fat Free Chocolate | Sweets | 0.84 mg | 5% |
| 4916 | Cheese food, cold pack, American | Dairy and Egg Products | 0.84 mg | 5% |
| 4917 | Fish, bass, striped, raw | Finfish and Shellfish Products | 0.84 mg | 5% |
| 4918 | Guinea hen, meat and skin, raw | Poultry Products | 0.84 mg | 5% |
| 4919 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.84 mg | 5% |
| 4920 | Chicken tenders, breaded, frozen, prepared | Meals, Entrees, and Side Dishes | 0.84 mg | 5% |
| 4921 | Chicken, broilers or fryers, wing, meat and skin, cooked, roasted | Poultry Products | 0.84 mg | 5% |
| 4922 | Fish, shark, mixed species, raw | Finfish and Shellfish Products | 0.84 mg | 5% |
| 4923 | Veal, loin, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.84 mg | 5% |
| 4924 | Fish, fish sticks, frozen, prepared | Finfish and Shellfish Products | 0.84 mg | 5% |
| 4925 | Crustaceans, crayfish, mixed species, wild, raw | Finfish and Shellfish Products | 0.84 mg | 5% |
| 4926 | Fish, salmon, pink, canned, without salt, solids with bone and liquid | Finfish and Shellfish Products | 0.84 mg | 5% |
| 4927 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.83 mg | 5% |
| 4928 | Veal, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.83 mg | 5% |
| 4929 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.83 mg | 5% |
| 4930 | Crustaceans, crayfish, mixed species, wild, cooked, moist heat | Finfish and Shellfish Products | 0.83 mg | 5% |
| 4931 | Fish, ling, cooked, dry heat | Finfish and Shellfish Products | 0.83 mg | 5% |
| 4932 | Veal, breast, whole, boneless, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 0.83 mg | 5% |
| 4933 | Turkey, dark meat from whole, meat and skin, with added solution, raw | Poultry Products | 0.83 mg | 5% |
| 4934 | Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.83 mg | 5% |
| 4935 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted | Pork Products | 0.83 mg | 5% |
| 4936 | Endive, raw | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 4937 | Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 4938 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.83 mg | 5% |
| 4939 | Fast foods, chicken, breaded and fried, boneless pieces, plain | Fast Foods | 0.83 mg | 5% |
| 4940 | KFC, Fried Chicken, EXTRA CRISPY, Thigh, meat and skin with breading | Fast Foods | 0.83 mg | 5% |
| 4941 | Chicken, broiler, rotisserie, BBQ, back, meat and skin | Poultry Products | 0.83 mg | 5% |
| 4942 | Ham, chopped, not canned | Sausages and Luncheon Meats | 0.83 mg | 5% |
| 4943 | Fish, cusk, raw | Finfish and Shellfish Products | 0.83 mg | 5% |
| 4944 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 0.83 mg | 5% |
| 4945 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 5% |
| 4946 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 5% |
| 4947 | Cheese, parmesan, hard | Dairy and Egg Products | 0.82 mg | 5% |
| 4948 | Chicken, ground, raw | Poultry Products | 0.82 mg | 5% |
| 4949 | Cookies, coconut macaroon | Baked Products | 0.82 mg | 5% |
| 4950 | Veal, loin, chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 0.82 mg | 5% |
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