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 5001–5050 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5001 | Agutuk, native, fish with shortening (Alaskan ice cream) | Finfish and Shellfish Products | 0.20 mg | 1% |
| 5002 | Grapefruit juice, pink, raw | Fruits and fruit juices | 0.20 mg | 1% |
| 5003 | Stew or soup, caribou | Lamb, Veal and Game | 0.20 mg | 1% |
| 5004 | Sangria | Beverages | 0.20 mg | 1% |
| 5005 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 0.20 mg | 1% |
| 5006 | Dessert, frozen, ice cream, light, vanilla | Sweets | 0.19 mg | 1% |
| 5007 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.19 mg | 1% |
| 5008 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 0.19 mg | 1% |
| 5009 | Dessert, frozen, fruit and juice bar | Sweets | 0.19 mg | 1% |
| 5010 | Sweets, jellies | Sweets | 0.19 mg | 1% |
| 5011 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.19 mg | 1% |
| 5012 | Cheese, cream, fat free | Dairy and Egg Products | 0.19 mg | 1% |
| 5013 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 0.19 mg | 1% |
| 5014 | Candies, candy bits, yogourt covered | Sweets | 0.19 mg | 1% |
| 5015 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.19 mg | 1% |
| 5016 | Pear, Bartlett, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 5017 | Pear, red anjou, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 5018 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.19 mg | 1% |
| 5019 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.19 mg | 1% |
| 5020 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 0.19 mg | 1% |
| 5021 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 0.19 mg | 1% |
| 5022 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.19 mg | 1% |
| 5023 | Java-plum, raw | Fruits and fruit juices | 0.19 mg | 1% |
| 5024 | Peach nectar, canned | Fruits and fruit juices | 0.19 mg | 1% |
| 5025 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.19 mg | 1% |
| 5026 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 5027 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 5028 | Soup, chicken rice, canned, condensed | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 5029 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 5030 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 5031 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.18 mg | 1% |
| 5032 | Guava sauce, cooked | Fruits and fruit juices | 0.18 mg | 1% |
| 5033 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.18 mg | 1% |
| 5034 | Pear, raw, with skin | Fruits and fruit juices | 0.18 mg | 1% |
| 5035 | Pork, wholesale cuts, backfat, raw | Pork Products | 0.18 mg | 1% |
| 5036 | Turnip, boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 5037 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 5038 | Carbonated drinks, ginger ale | Beverages | 0.18 mg | 1% |
| 5039 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 0.18 mg | 1% |
| 5040 | Fish, flatfish (flounder or sole or plaice), raw | Finfish and Shellfish Products | 0.18 mg | 1% |
| 5041 | Sauce, oyster, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 5042 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.18 mg | 1% |
| 5043 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 0.18 mg | 1% |
| 5044 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 5045 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.18 mg | 1% |
| 5046 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 0.18 mg | 1% |
| 5047 | Orange pineapple juice | Fruits and fruit juices | 0.18 mg | 1% |
| 5048 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 1% |
| 5049 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 0.17 mg | 1% |
| 5050 | Candied fruit | Sweets | 0.17 mg | 1% |
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