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 6101–6150 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6101 | Babyfood, dinner, turkey, rice, and vegetables, toddler | Baby Foods | 0.40 mg | 2% |
| 6102 | Soup, vegetable with beef broth, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.40 mg | 2% |
| 6103 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.40 mg | 2% |
| 6104 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 0.40 mg | 2% |
| 6105 | Salad dressing, italian dressing, fat-free | Fats and Oils | 0.40 mg | 2% |
| 6106 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.40 mg | 2% |
| 6107 | Beverages, Wine, non-alcoholic | Beverages | 0.40 mg | 2% |
| 6108 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 0.40 mg | 2% |
| 6109 | Salad dressing, french dressing, reduced calorie | Fats and Oils | 0.40 mg | 2% |
| 6110 | Candies, gumdrops, starch jelly pieces | Sweets | 0.40 mg | 2% |
| 6111 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.40 mg | 2% |
| 6112 | Sweet Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6113 | Salmonberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.40 mg | 2% |
| 6114 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.40 mg | 2% |
| 6115 | Babyfood, dessert, peach yogurt | Baby Foods | 0.40 mg | 2% |
| 6116 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6117 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6118 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6119 | Radishes, oriental, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6120 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6121 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6122 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6123 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6124 | Fish, devilfish, meat (Alaska Native) | American Indian/Alaska Native Foods | 0.40 mg | 2% |
| 6125 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 0.40 mg | 2% |
| 6126 | Alcoholic beverage, wine, cooking | Beverages | 0.40 mg | 2% |
| 6127 | Alcoholic beverage, wine, light | Beverages | 0.40 mg | 2% |
| 6128 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.40 mg | 2% |
| 6129 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6130 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6131 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6132 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6133 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6134 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6135 | Cranberry, low bush or lingenberry, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.40 mg | 2% |
| 6136 | Babyfood, vegetable and brown rice, strained | Baby Foods | 0.40 mg | 2% |
| 6137 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 0.40 mg | 2% |
| 6138 | Waxgourd, (chinese preserving melon), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 6139 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 0.40 mg | 2% |
| 6140 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.39 mg | 2% |
| 6141 | Beverages, Whiskey sour mix, powder | Beverages | 0.39 mg | 2% |
| 6142 | Babyfood, vegetables, carrots, junior | Baby Foods | 0.39 mg | 2% |
| 6143 | Fish, salmon, coho, farmed, cooked, dry heat | Finfish and Shellfish Products | 0.39 mg | 2% |
| 6144 | Chicken breast, deli, rotisserie seasoned, sliced, prepackaged | Sausages and Luncheon Meats | 0.39 mg | 2% |
| 6145 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.39 mg | 2% |
| 6146 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.39 mg | 2% |
| 6147 | Crustaceans, crab, alaska king, imitation, made from surimi | Finfish and Shellfish Products | 0.39 mg | 2% |
| 6148 | Soup, turkey noodle, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.39 mg | 2% |
| 6149 | Ham, honey, smoked, cooked | Sausages and Luncheon Meats | 0.39 mg | 2% |
| 6150 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 0.39 mg | 2% |
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