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 6001–6050 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6001 | Babyfood, dinner, beef noodle, junior | Baby Foods | 0.43 mg | 2% |
| 6002 | Fish, salmon, sockeye, raw | Finfish and Shellfish Products | 0.43 mg | 2% |
| 6003 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.43 mg | 2% |
| 6004 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 0.43 mg | 2% |
| 6005 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.43 mg | 2% |
| 6006 | Durian, raw or frozen | Fruits and Fruit Juices | 0.43 mg | 2% |
| 6007 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6008 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6009 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6010 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.43 mg | 2% |
| 6011 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 0.43 mg | 2% |
| 6012 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6013 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6014 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6015 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.43 mg | 2% |
| 6016 | Cheese, port de salut | Dairy and Egg Products | 0.43 mg | 2% |
| 6017 | Turkey, retail parts, breast, meat and skin, with added solution, raw | Poultry Products | 0.43 mg | 2% |
| 6018 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, braised | Poultry Products | 0.43 mg | 2% |
| 6019 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, with added solution, cooked, grilled | Poultry Products | 0.43 mg | 2% |
| 6020 | Soup, beef broth bouillon and consomme, canned, condensed | Soups, Sauces, and Gravies | 0.43 mg | 2% |
| 6021 | Apples, dehydrated (low moisture), sulfured, stewed | Fruits and Fruit Juices | 0.43 mg | 2% |
| 6022 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.43 mg | 2% |
| 6023 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 0.43 mg | 2% |
| 6024 | Crustaceans, crab, dungeness, cooked, moist heat | Finfish and Shellfish Products | 0.43 mg | 2% |
| 6025 | Cheese, brick | Dairy and Egg Products | 0.43 mg | 2% |
| 6026 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.43 mg | 2% |
| 6027 | BURGER KING, Vanilla Shake | Fast Foods | 0.42 mg | 2% |
| 6028 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 0.42 mg | 2% |
| 6029 | Babyfood, juice, orange and pineapple | Baby Foods | 0.42 mg | 2% |
| 6030 | Soup, cream of shrimp, canned, condensed | Soups, Sauces, and Gravies | 0.42 mg | 2% |
| 6031 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 0.42 mg | 2% |
| 6032 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 0.42 mg | 2% |
| 6033 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 0.42 mg | 2% |
| 6034 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.42 mg | 2% |
| 6035 | Turkey breast, sliced, prepackaged | Sausages and Luncheon Meats | 0.42 mg | 2% |
| 6036 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 0.42 mg | 2% |
| 6037 | Horseradish, prepared | Spices and Herbs | 0.42 mg | 2% |
| 6038 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.42 mg | 2% |
| 6039 | Strudel, apple | Baked Products | 0.42 mg | 2% |
| 6040 | Fish, whiting, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.42 mg | 2% |
| 6041 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6042 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.42 mg | 2% |
| 6043 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.42 mg | 2% |
| 6044 | Cherry juice, tart | Fruits and Fruit Juices | 0.42 mg | 2% |
| 6045 | Restaurant, Chinese, vegetable chow mein, without meat or noodles | Restaurant Foods | 0.42 mg | 2% |
| 6046 | Pork, fresh, variety meats and by-products, jowl, raw | Pork Products | 0.42 mg | 2% |
| 6047 | Bacon, pre-sliced, reduced/low sodium, unprepared | Pork Products | 0.42 mg | 2% |
| 6048 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6049 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6050 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.42 mg | 2% |
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