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 5301–5350 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5301 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 0.08 mg | 0% |
| 5302 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 0.08 mg | 0% |
| 5303 | Tea, tundra, herb and labrador | Beverages | 0.08 mg | 0% |
| 5304 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.08 mg | 0% |
| 5305 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.08 mg | 0% |
| 5306 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.08 mg | 0% |
| 5307 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 0.08 mg | 0% |
| 5308 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 0.08 mg | 0% |
| 5309 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 0.08 mg | 0% |
| 5310 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 0% |
| 5311 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 0.08 mg | 0% |
| 5312 | Whey, acid, fluid | Dairy and Egg Products | 0.08 mg | 0% |
| 5313 | Cream, cereal (half and half), 10% M.F. | Dairy and Egg Products | 0.08 mg | 0% |
| 5314 | Soup, broth, beef, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 0% |
| 5315 | Carambola (star fruit), raw | Fruits and fruit juices | 0.08 mg | 0% |
| 5316 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 0.08 mg | 0% |
| 5317 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 0.08 mg | 0% |
| 5318 | Grapefruit, white, california, raw | Fruits and fruit juices | 0.08 mg | 0% |
| 5319 | Lemon juice, raw | Fruits and fruit juices | 0.08 mg | 0% |
| 5320 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 0.08 mg | 0% |
| 5321 | Carbonated drinks, grape soda | Beverages | 0.08 mg | 0% |
| 5322 | Coffee substitute, cereal grain beverage, powder, water added | Beverages | 0.08 mg | 0% |
| 5323 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.08 mg | 0% |
| 5324 | Tea, brewed, herb | Beverages | 0.08 mg | 0% |
| 5325 | Coffee, instant, sweetened, cappucino flavour, powder, water added | Beverages | 0.08 mg | 0% |
| 5326 | Lemonade, pink, frozen concentrate | Beverages | 0.08 mg | 0% |
| 5327 | Tea, brewed, chamomile | Beverages | 0.08 mg | 0% |
| 5328 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 0.08 mg | 0% |
| 5329 | Alcohol, cocktail, whisky sour mix, bottled, whisky added | Beverages | 0.08 mg | 0% |
| 5330 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 0.08 mg | 0% |
| 5331 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 0.07 mg | 0% |
| 5332 | Vegetable oil, rice bran | Fats and Oils | 0.07 mg | 0% |
| 5333 | Rose-apple, raw | Fruits and fruit juices | 0.07 mg | 0% |
| 5334 | Apple, raw, without skin | Fruits and fruit juices | 0.07 mg | 0% |
| 5335 | Alcohol, liqueur, crème de menthe (36% alcohol by volume) | Beverages | 0.07 mg | 0% |
| 5336 | Juice drink, cranberry-apple, vitamin C added, bottled | Beverages | 0.07 mg | 0% |
| 5337 | Juice drink, grape, vitamin C added, canned | Beverages | 0.07 mg | 0% |
| 5338 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added | Beverages | 0.07 mg | 0% |
| 5339 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.07 mg | 0% |
| 5340 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 0.07 mg | 0% |
| 5341 | Dessert, rennin, vanilla, dry mix, unprepared | Sweets | 0.07 mg | 0% |
| 5342 | Sweets, syrups, table blends, pancake, with 2% maple | Sweets | 0.07 mg | 0% |
| 5343 | Icing (frosting), sour cream flavour, ready to eat | Sweets | 0.07 mg | 0% |
| 5344 | Shortening, household, composite | Fats and Oils | 0.07 mg | 0% |
| 5345 | Soup, broth, chicken, ready-to-serve, no salt added | Soups, Sauces and Gravies | 0.07 mg | 0% |
| 5346 | Drink, orange flavour, vitamin C added, low calorie, powder | Beverages | 0.07 mg | 0% |
| 5347 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 0.07 mg | 0% |
| 5348 | Coffee latte, prepared with whole milk | Beverages | 0.07 mg | 0% |
| 5349 | Alcohol, cocktail, margarita | Beverages | 0.07 mg | 0% |
| 5350 | Yogourt, vanilla flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.07 mg | 0% |
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