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 5401–5450 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5401 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 0.05 mg | 0% |
| 5402 | Sports drink, fruit flavour, ready-to-drink | Beverages | 0.05 mg | 0% |
| 5403 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 0.05 mg | 0% |
| 5404 | Soup, broth, chicken, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 5405 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.04 mg | 0% |
| 5406 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.04 mg | 0% |
| 5407 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 0.04 mg | 0% |
| 5408 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.04 mg | 0% |
| 5409 | Juice drink, mixed vegetable and fruit | Beverages | 0.04 mg | 0% |
| 5410 | Drink, breakfast type, orange, ready-to-drink | Beverages | 0.04 mg | 0% |
| 5411 | Dessert, frozen, made with skim milk, chocolate | Sweets | 0.04 mg | 0% |
| 5412 | Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 0.04 mg | 0% |
| 5413 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 0.04 mg | 0% |
| 5414 | Sweetener, aspartame, EQUAL | Sweets | 0.04 mg | 0% |
| 5415 | Sweetener, saccharin | Sweets | 0.04 mg | 0% |
| 5416 | Salad dressing, sweet and sour | Fats and Oils | 0.04 mg | 0% |
| 5417 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 0.04 mg | 0% |
| 5418 | Energy drink, coffee flavours | Beverages | 0.04 mg | 0% |
| 5419 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 0.04 mg | 0% |
| 5420 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 0.04 mg | 0% |
| 5421 | Vegetable oil, coconut | Fats and Oils | 0.04 mg | 0% |
| 5422 | Alcohol, whisky (40% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 5423 | Carbonated drinks, pepper type | Beverages | 0.04 mg | 0% |
| 5424 | Coffee, instant, regular, powder, water added | Beverages | 0.04 mg | 0% |
| 5425 | Coffee, instant, decaffeinated, powder, water added | Beverages | 0.04 mg | 0% |
| 5426 | Alcohol, whisky (47% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 5427 | Alcohol, whisky (50% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 5428 | Carbonated drinks, non cola with aspartame | Beverages | 0.04 mg | 0% |
| 5429 | Drink, orange, vitamin C added, canned | Beverages | 0.04 mg | 0% |
| 5430 | Alcohol, whisky (45% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 5431 | Vinegar, distilled (white) | Spices and Herbs | 0.03 mg | 0% |
| 5432 | Coffee whitener (non dairy), liquid | Dairy and Egg Products | 0.03 mg | 0% |
| 5433 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 0.03 mg | 0% |
| 5434 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.03 mg | 0% |
| 5435 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 0.03 mg | 0% |
| 5436 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 0.03 mg | 0% |
| 5437 | Milk, fluid, skim | Dairy and Egg Products | 0.03 mg | 0% |
| 5438 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 0.03 mg | 0% |
| 5439 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 0.03 mg | 0% |
| 5440 | Vegetable oil, peanut | Fats and Oils | 0.03 mg | 0% |
| 5441 | Soup, broth, chicken, canned, condensed, water added | Soups, Sauces and Gravies | 0.03 mg | 0% |
| 5442 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 0.03 mg | 0% |
| 5443 | Dessert, pudding, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.03 mg | 0% |
| 5444 | Sweets, syrup, table blend, pancake, calorie-reduced | Sweets | 0.03 mg | 0% |
| 5445 | Sweets, syrup, table blend, pancake | Sweets | 0.03 mg | 0% |
| 5446 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.03 mg | 0% |
| 5447 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 0.03 mg | 0% |
| 5448 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.03 mg | 0% |
| 5449 | Dessert, frozen, gelatin pop | Sweets | 0.03 mg | 0% |
| 5450 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 0.03 mg | 0% |
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