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 6051–6100 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6051 | Candies, ROLO Caramels in Milk Chocolate | Sweets | 0.42 mg | 2% |
| 6052 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, raw | Pork Products | 0.42 mg | 2% |
| 6053 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6054 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6055 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6056 | Honey | Sweets | 0.42 mg | 2% |
| 6057 | Cauliflower, raw | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6058 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.42 mg | 2% |
| 6059 | Candies, fudge, vanilla with nuts | Sweets | 0.41 mg | 2% |
| 6060 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 0.41 mg | 2% |
| 6061 | Strawberries, raw | Fruits and Fruit Juices | 0.41 mg | 2% |
| 6062 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.41 mg | 2% |
| 6063 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6064 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6065 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6066 | DENNY'S, fish fillet, battered or breaded, fried | Restaurant Foods | 0.41 mg | 2% |
| 6067 | Cheese, muenster, low fat | Dairy and Egg Products | 0.41 mg | 2% |
| 6068 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw | Pork Products | 0.41 mg | 2% |
| 6069 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6070 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6071 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6072 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6073 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.41 mg | 2% |
| 6074 | Babyfood, dinner, turkey and rice, junior | Baby Foods | 0.41 mg | 2% |
| 6075 | Cranberry sauce, canned, sweetened | Fruits and Fruit Juices | 0.41 mg | 2% |
| 6076 | Fish, lingcod, cooked, dry heat | Finfish and Shellfish Products | 0.41 mg | 2% |
| 6077 | Fish, spot, cooked, dry heat | Finfish and Shellfish Products | 0.41 mg | 2% |
| 6078 | Turkey, retail parts, breast, meat only, with added solution, raw | Poultry Products | 0.41 mg | 2% |
| 6079 | Soup, oyster stew, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.41 mg | 2% |
| 6080 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6081 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6082 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6083 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6084 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.41 mg | 2% |
| 6085 | Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar | Sweets | 0.41 mg | 2% |
| 6086 | Salad dressing, honey mustard dressing, reduced calorie | Fats and Oils | 0.41 mg | 2% |
| 6087 | Cheese, muenster | Dairy and Egg Products | 0.41 mg | 2% |
| 6088 | Soup, chicken broth, canned, condensed | Soups, Sauces, and Gravies | 0.41 mg | 2% |
| 6089 | Fish, milkfish, cooked, dry heat | Finfish and Shellfish Products | 0.41 mg | 2% |
| 6090 | Fish, monkfish, cooked, dry heat | Finfish and Shellfish Products | 0.41 mg | 2% |
| 6091 | Babyfood, dinner, beef noodle, strained | Baby Foods | 0.41 mg | 2% |
| 6092 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 0.41 mg | 2% |
| 6093 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6094 | Babyfood, fruit, apple and blueberry, junior | Baby Foods | 0.40 mg | 2% |
| 6095 | Soup, mushroom barley, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 2% |
| 6096 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 0.40 mg | 2% |
| 6097 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 0.40 mg | 2% |
| 6098 | Fish, cisco, raw | Finfish and Shellfish Products | 0.40 mg | 2% |
| 6099 | Cheese substitute, mozzarella | Dairy and Egg Products | 0.40 mg | 2% |
| 6100 | Babyfood, green beans, dices, toddler | Baby Foods | 0.40 mg | 2% |
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