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 5251–5300 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5251 | Milk shake, vanilla, thick | Beverages | 0.10 mg | 1% |
| 5252 | Soup, cream, chicken, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 5253 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 0.10 mg | 1% |
| 5254 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.10 mg | 1% |
| 5255 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 5256 | Orange juice, canned | Fruits and fruit juices | 0.10 mg | 1% |
| 5257 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 5258 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 5259 | Juice drink, orange and apricot, canned | Beverages | 0.10 mg | 1% |
| 5260 | Juice, cocktail, cranberry, vitamin C added, bottled | Beverages | 0.10 mg | 1% |
| 5261 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 0.09 mg | 0% |
| 5262 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 0.09 mg | 0% |
| 5263 | Lime juice, raw | Fruits and fruit juices | 0.09 mg | 0% |
| 5264 | Oheloberry, raw | Fruits and fruit juices | 0.09 mg | 0% |
| 5265 | Orange, california, valencia, raw | Fruits and fruit juices | 0.09 mg | 0% |
| 5266 | Orange, florida, raw | Fruits and fruit juices | 0.09 mg | 0% |
| 5267 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 0.09 mg | 0% |
| 5268 | Pork, leaf fat, raw | Pork Products | 0.09 mg | 0% |
| 5269 | Alcohol, cocktail, daiquiri (rum), homemade | Beverages | 0.09 mg | 0% |
| 5270 | Lemonade, white, frozen concentrate | Beverages | 0.09 mg | 0% |
| 5271 | Malted milk, natural flavour, powder, with whole milk | Beverages | 0.09 mg | 0% |
| 5272 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 0.09 mg | 0% |
| 5273 | Fish, catfish (wolffish), atlantic, raw | Finfish and Shellfish Products | 0.09 mg | 0% |
| 5274 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 0.09 mg | 0% |
| 5275 | Sweets, syrup, table blend, pancake with butter | Sweets | 0.09 mg | 0% |
| 5276 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 0.09 mg | 0% |
| 5277 | Dessert, pudding, vanilla, ready to eat | Sweets | 0.09 mg | 0% |
| 5278 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 0.09 mg | 0% |
| 5279 | Dessert, frozen, ice, Italian, restaurant prepared | Sweets | 0.09 mg | 0% |
| 5280 | Sports drink, lemon-lime flavour, ready-to-drink | Beverages | 0.09 mg | 0% |
| 5281 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 0.09 mg | 0% |
| 5282 | Drink, fruit punch, frozen concentrate, water added | Beverages | 0.09 mg | 0% |
| 5283 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% |
| 5284 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% |
| 5285 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.09 mg | 0% |
| 5286 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% |
| 5287 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 0.09 mg | 0% |
| 5288 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% |
| 5289 | Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla | Sweets | 0.09 mg | 0% |
| 5290 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% |
| 5291 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 0.09 mg | 0% |
| 5292 | Sweetener, syrup, agave | Sweets | 0.09 mg | 0% |
| 5293 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.09 mg | 0% |
| 5294 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 0.08 mg | 0% |
| 5295 | Dessert, flan, caramel custard, dry mix, unprepared | Sweets | 0.08 mg | 0% |
| 5296 | Dessert, pudding, vanilla, dry mix, regular, unprepared | Sweets | 0.08 mg | 0% |
| 5297 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.08 mg | 0% |
| 5298 | Dessert, pudding, lemon, dry mix, instant, unprepared | Sweets | 0.08 mg | 0% |
| 5299 | Soup, broth, chicken, ready to serve, reduced sodium | Soups, Sauces and Gravies | 0.08 mg | 0% |
| 5300 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 0.08 mg | 0% |
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