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 5851–5900 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5851 | Candies, REESE'S PIECES Candy | Sweets | 0.49 mg | 3% |
| 5852 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 3% |
| 5853 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 0.49 mg | 3% |
| 5854 | Jams and preserves | Sweets | 0.49 mg | 3% |
| 5855 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 5856 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 5857 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.49 mg | 3% |
| 5858 | Jams and preserves, apricot | Sweets | 0.49 mg | 3% |
| 5859 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.49 mg | 3% |
| 5860 | Cheese, parmesan, grated | Dairy and Egg Products | 0.49 mg | 3% |
| 5861 | Fish, cisco, smoked | Finfish and Shellfish Products | 0.49 mg | 3% |
| 5862 | Fish, cod, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.49 mg | 3% |
| 5863 | Babyfood, dinner, chicken noodle, strained | Baby Foods | 0.49 mg | 3% |
| 5864 | Babyfood, dinner, chicken noodle, junior | Baby Foods | 0.49 mg | 3% |
| 5865 | Babyfood, dinner, vegetables, noodles and chicken, junior | Baby Foods | 0.49 mg | 3% |
| 5866 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 0.49 mg | 3% |
| 5867 | Fish, cod, Atlantic, canned, solids and liquid | Finfish and Shellfish Products | 0.49 mg | 3% |
| 5868 | CAMPBELL'S CHUNKY, Hearty Beef Barley Soup | Soups, Sauces, and Gravies | 0.49 mg | 3% |
| 5869 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.49 mg | 3% |
| 5870 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 0.49 mg | 3% |
| 5871 | Cake, yellow, unenriched, dry mix | Baked Products | 0.48 mg | 3% |
| 5872 | SILK Vanilla soy yogurt (family size) | Legumes and Legume Products | 0.48 mg | 3% |
| 5873 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5874 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 0.48 mg | 3% |
| 5875 | Fish, bluefish, raw | Finfish and Shellfish Products | 0.48 mg | 3% |
| 5876 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5877 | Jujube, raw | Fruits and Fruit Juices | 0.48 mg | 3% |
| 5878 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | Pork Products | 0.48 mg | 3% |
| 5879 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw | Pork Products | 0.48 mg | 3% |
| 5880 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5881 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5882 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.48 mg | 3% |
| 5883 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5884 | Ice creams, chocolate, light, no sugar added | Sweets | 0.48 mg | 3% |
| 5885 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5886 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 5887 | Pie, cherry, commercially prepared | Baked Products | 0.48 mg | 3% |
| 5888 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.48 mg | 3% |
| 5889 | Salmon, sockeye, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.48 mg | 3% |
| 5890 | Blackberry juice, canned | Fruits and Fruit Juices | 0.48 mg | 3% |
| 5891 | Soup, clam chowder, new england, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.48 mg | 3% |
| 5892 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.48 mg | 3% |
| 5893 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.48 mg | 3% |
| 5894 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 0.48 mg | 3% |
| 5895 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 0.47 mg | 3% |
| 5896 | Beef, New Zealand, imported, subcutaneous fat, cooked | Beef Products | 0.47 mg | 3% |
| 5897 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 0.47 mg | 3% |
| 5898 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 0.47 mg | 3% |
| 5899 | Babyfood, dinner, vegetables and dumplings and beef, junior | Baby Foods | 0.47 mg | 3% |
| 5900 | Fish, whitefish, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.47 mg | 3% |
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