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 5051–5100 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5051 | Cheese, cream, light | Dairy and Egg Products | 0.17 mg | 1% |
| 5052 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.17 mg | 1% |
| 5053 | Cheese, swiss, low fat | Dairy and Egg Products | 0.17 mg | 1% |
| 5054 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 0.17 mg | 1% |
| 5055 | Dulce de leche (caramelized milk) | Sweets | 0.17 mg | 1% |
| 5056 | Babyfood, juice, apple, all stages | Babyfoods | 0.17 mg | 1% |
| 5057 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 0.17 mg | 1% |
| 5058 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.17 mg | 1% |
| 5059 | Cheese, gruyere | Dairy and Egg Products | 0.17 mg | 1% |
| 5060 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.17 mg | 1% |
| 5061 | Avocado, raw, florida | Fruits and fruit juices | 0.17 mg | 1% |
| 5062 | Melon, honeydew, raw | Fruits and fruit juices | 0.17 mg | 1% |
| 5063 | Plum, raw | Fruits and fruit juices | 0.17 mg | 1% |
| 5064 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 1% |
| 5065 | Beef, suet, raw | Beef Products | 0.17 mg | 1% |
| 5066 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.17 mg | 1% |
| 5067 | Drink, lemonade flavour, powder | Beverages | 0.17 mg | 1% |
| 5068 | Fish, haddock, raw | Finfish and Shellfish Products | 0.17 mg | 1% |
| 5069 | Butter, whipped | Dairy and Egg Products | 0.16 mg | 1% |
| 5070 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.16 mg | 1% |
| 5071 | Cheese, cheddar | Dairy and Egg Products | 0.16 mg | 1% |
| 5072 | Deli-meat, Dutch loaf, old fashioned, pork and beef | Sausages and Luncheon meats | 0.16 mg | 1% |
| 5073 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 0.16 mg | 1% |
| 5074 | Mango, raw | Fruits and fruit juices | 0.16 mg | 1% |
| 5075 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.16 mg | 1% |
| 5076 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.16 mg | 1% |
| 5077 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 5078 | Lemonade, white, frozen concentrate, water added | Beverages | 0.16 mg | 1% |
| 5079 | Fish, cod (gray cod), pacific, raw | Finfish and Shellfish Products | 0.16 mg | 1% |
| 5080 | Fish, halibut, Atlantic or Pacific, raw | Finfish and Shellfish Products | 0.16 mg | 1% |
| 5081 | Dessert, frozen, ices, water, lime | Sweets | 0.16 mg | 1% |
| 5082 | Icing (frosting), cream cheese flavour, ready to eat | Sweets | 0.16 mg | 1% |
| 5083 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 0.16 mg | 1% |
| 5084 | Sweetener, granulated brown sugar | Sweets | 0.16 mg | 1% |
| 5085 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 1% |
| 5086 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 0.16 mg | 1% |
| 5087 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 0.16 mg | 1% |
| 5088 | Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 1% |
| 5089 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 0.16 mg | 1% |
| 5090 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.16 mg | 1% |
| 5091 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.16 mg | 1% |
| 5092 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.16 mg | 1% |
| 5093 | Plant-based beverage, coconut, unenriched, sweetened, all flavours | Beverages | 0.16 mg | 1% |
| 5094 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 0.15 mg | 1% |
| 5095 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 0.15 mg | 1% |
| 5096 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.15 mg | 1% |
| 5097 | Persimmon, japanese, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 5098 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 5099 | Juice, tomato clam cocktail, canned | Beverages | 0.15 mg | 1% |
| 5100 | Juice drink, cranberry and apricot, bottled | Beverages | 0.15 mg | 1% |
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