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 5351–5400 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5351 | Soup, broth, chicken, canned, condensed, water added, reduced sodium | Soups, Sauces and Gravies | 0.07 mg | 0% |
| 5352 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.06 mg | 0% |
| 5353 | Dessert, gelatin, dry mix, calorie-reduced, with aspartame, unprepared | Sweets | 0.06 mg | 0% |
| 5354 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.06 mg | 0% |
| 5355 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.06 mg | 0% |
| 5356 | Icing (frosting), white, fluffy, dry mix, prepared with water | Sweets | 0.06 mg | 0% |
| 5357 | Sweets, sugars, icing (powdered) | Sweets | 0.06 mg | 0% |
| 5358 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 0.06 mg | 0% |
| 5359 | Coffee, instant, powder, with whitener and artificial sweetener | Beverages | 0.06 mg | 0% |
| 5360 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 0.06 mg | 0% |
| 5361 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 0.06 mg | 0% |
| 5362 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.06 mg | 0% |
| 5363 | Whey, sweet, fluid | Dairy and Egg Products | 0.06 mg | 0% |
| 5364 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 0.06 mg | 0% |
| 5365 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.06 mg | 0% |
| 5366 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 0.06 mg | 0% |
| 5367 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 0.06 mg | 0% |
| 5368 | Soup, broth (consomme), beef, canned, condensed, water added | Soups, Sauces and Gravies | 0.06 mg | 0% |
| 5369 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 0.06 mg | 0% |
| 5370 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.06 mg | 0% |
| 5371 | Carbonated drinks, orange soda | Beverages | 0.06 mg | 0% |
| 5372 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 0.06 mg | 0% |
| 5373 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 0.06 mg | 0% |
| 5374 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 0.06 mg | 0% |
| 5375 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.05 mg | 0% |
| 5376 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 0.05 mg | 0% |
| 5377 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 0.05 mg | 0% |
| 5378 | Milk, fluid, buttermilk, cultured, 1% M.F. | Dairy and Egg Products | 0.05 mg | 0% |
| 5379 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 0.05 mg | 0% |
| 5380 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 0.05 mg | 0% |
| 5381 | Vegetable oil, soybean | Fats and Oils | 0.05 mg | 0% |
| 5382 | Soup, broth, chicken, canned, condensed | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 5383 | Soup, broth, chicken, cubed, dehydrated, water added | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 5384 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 5385 | Grapefruit, white, florida, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 5386 | Carbonated drinks, cream soda | Beverages | 0.05 mg | 0% |
| 5387 | Carbonated drinks, root beer | Beverages | 0.05 mg | 0% |
| 5388 | Coffee, instant with chicory, powder, water added | Beverages | 0.05 mg | 0% |
| 5389 | Drink, fruit punch flavour, vitamin C added, powder, water added | Beverages | 0.05 mg | 0% |
| 5390 | Lemonade with artificial sweetener, powder, water added | Beverages | 0.05 mg | 0% |
| 5391 | Drink, fruit punch flavour, powder, water added | Beverages | 0.05 mg | 0% |
| 5392 | Drink, lemonade flavour, powder, water added | Beverages | 0.05 mg | 0% |
| 5393 | Dessert, rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.05 mg | 0% |
| 5394 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.05 mg | 0% |
| 5395 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 0.05 mg | 0% |
| 5396 | Sweets, sugars, granulated | Sweets | 0.05 mg | 0% |
| 5397 | Coffee, brewed, prepared with municipal water, decaffeinated | Beverages | 0.05 mg | 0% |
| 5398 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 0.05 mg | 0% |
| 5399 | Sports drink, fruit flavour, low calorie, ready-to-drink | Beverages | 0.05 mg | 0% |
| 5400 | Sweets, syrups, grenadine | Sweets | 0.05 mg | 0% |
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