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 5951–6000 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5951 | Fish, salmon, pink, cooked, dry heat | Finfish and Shellfish Products | 0.45 mg | 2% |
| 5952 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 0.45 mg | 2% |
| 5953 | Vinegar, red wine | Spices and Herbs | 0.45 mg | 2% |
| 5954 | Veal, breast, separable fat, cooked | Lamb, Veal, and Game Products | 0.45 mg | 2% |
| 5955 | Soup, tomato beef with noodle, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.45 mg | 2% |
| 5956 | Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E | Beverages | 0.45 mg | 2% |
| 5957 | Babyfood, dinner, sweet potatoes and chicken, strained | Baby Foods | 0.45 mg | 2% |
| 5958 | Fish, swordfish, cooked, dry heat | Finfish and Shellfish Products | 0.45 mg | 2% |
| 5959 | Soup, beef and vegetables, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.45 mg | 2% |
| 5960 | Soup, beef barley, ready to serve | Soups, Sauces, and Gravies | 0.45 mg | 2% |
| 5961 | Soup, vegetable beef, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.45 mg | 2% |
| 5962 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.45 mg | 2% |
| 5963 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 0.45 mg | 2% |
| 5964 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 5965 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 5966 | Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 5967 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 5968 | Canadian bacon, unprepared | Pork Products | 0.44 mg | 2% |
| 5969 | Sweet Potatoes, french fried, crosscut, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5970 | Pork, cured, salt pork, raw | Pork Products | 0.44 mg | 2% |
| 5971 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5972 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5973 | Rutabagas, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5974 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5975 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5976 | Soup, beef noodle, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.44 mg | 2% |
| 5977 | Cheese, edam | Dairy and Egg Products | 0.44 mg | 2% |
| 5978 | Fish, mackerel, spanish, raw | Finfish and Shellfish Products | 0.44 mg | 2% |
| 5979 | Soymilk (All flavors), lowfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.44 mg | 2% |
| 5980 | SILK Light Plain, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5981 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5982 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5983 | SILK Chai, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5984 | SILK Mocha, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5985 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.44 mg | 2% |
| 5986 | Strawberry-flavor beverage mix, powder | Beverages | 0.44 mg | 2% |
| 5987 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5988 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5989 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.44 mg | 2% |
| 5990 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 0.44 mg | 2% |
| 5991 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 0.44 mg | 2% |
| 5992 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 0.44 mg | 2% |
| 5993 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5994 | SILK Plain, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5995 | SILK Vanilla, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5996 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5997 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5998 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 5999 | SILK Unsweetened, soymilk | Legumes and Legume Products | 0.44 mg | 2% |
| 6000 | Soup, oyster stew, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.43 mg | 2% |
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