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 5201–5250 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5201 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 0.12 mg | 1% |
| 5202 | Alcohol, rum (40% alcohol by volume) | Beverages | 0.12 mg | 1% |
| 5203 | Fish, catfish (wolffish), atlantic, baked or broiled | Finfish and Shellfish Products | 0.12 mg | 1% |
| 5204 | Soup, broth (consomme), beef, canned, condensed | Soups, Sauces and Gravies | 0.11 mg | 1% |
| 5205 | Pummelo, raw | Fruits and fruit juices | 0.11 mg | 1% |
| 5206 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.11 mg | 1% |
| 5207 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.11 mg | 1% |
| 5208 | Carbonated drinks, lemon-lime soda | Beverages | 0.11 mg | 1% |
| 5209 | Carbonated drinks, cola, fast-food cola | Beverages | 0.11 mg | 1% |
| 5210 | Carbonated drinks, cola with aspartame | Beverages | 0.11 mg | 1% |
| 5211 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.11 mg | 1% |
| 5212 | Milk shake (fast food), strawberry | Beverages | 0.11 mg | 1% |
| 5213 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 0.11 mg | 1% |
| 5214 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.11 mg | 1% |
| 5215 | Plant-based beverage, coconut, unenriched, unsweetened | Beverages | 0.11 mg | 1% |
| 5216 | Dessert, pudding, rice, ready to eat | Sweets | 0.11 mg | 1% |
| 5217 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% |
| 5218 | Sweets, syrups, maple, bulk | Sweets | 0.11 mg | 1% |
| 5219 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.11 mg | 1% |
| 5220 | Cream, sour, light | Dairy and Egg Products | 0.11 mg | 1% |
| 5221 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.11 mg | 1% |
| 5222 | Sweets, sugars, fructose, liquid | Sweets | 0.11 mg | 1% |
| 5223 | Juice drink, orange | Beverages | 0.11 mg | 1% |
| 5224 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 0.11 mg | 1% |
| 5225 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 0.11 mg | 1% |
| 5226 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.11 mg | 1% |
| 5227 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.11 mg | 1% |
| 5228 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.11 mg | 1% |
| 5229 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.11 mg | 1% |
| 5230 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.11 mg | 1% |
| 5231 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.11 mg | 1% |
| 5232 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 0.11 mg | 1% |
| 5233 | Yogourt, goat, plain | Dairy and Egg Products | 0.11 mg | 1% |
| 5234 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 0.11 mg | 1% |
| 5235 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.11 mg | 1% |
| 5236 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.10 mg | 1% |
| 5237 | Carbonated drinks, chocolate | Beverages | 0.10 mg | 1% |
| 5238 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% |
| 5239 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.10 mg | 1% |
| 5240 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.10 mg | 1% |
| 5241 | Alcohol, rice (sake) | Beverages | 0.10 mg | 1% |
| 5242 | Sweets, sugars, fructose, powder | Sweets | 0.10 mg | 1% |
| 5243 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 5244 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.10 mg | 1% |
| 5245 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.10 mg | 1% |
| 5246 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% |
| 5247 | Soup, clam chowder, manhattan, ready-to-serve | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 5248 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 5249 | Babyfood, juice, pear, all stages | Babyfoods | 0.10 mg | 1% |
| 5250 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.10 mg | 1% |
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