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 6151–6200 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6151 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 0.39 mg | 2% |
| 6152 | Sour cream, imitation, cultured | Dairy and Egg Products | 0.39 mg | 2% |
| 6153 | Milk substitutes, fluid, with lauric acid oil | Dairy and Egg Products | 0.39 mg | 2% |
| 6154 | Babyfood, juice, apple and grape | Baby Foods | 0.39 mg | 2% |
| 6155 | Apricots, raw | Fruits and Fruit Juices | 0.39 mg | 2% |
| 6156 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.39 mg | 2% |
| 6157 | Sauce, duck, ready-to-serve | Soups, Sauces, and Gravies | 0.39 mg | 2% |
| 6158 | Babyfood, dinner, vegetables and dumplings and beef, strained | Baby Foods | 0.39 mg | 2% |
| 6159 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 0.39 mg | 2% |
| 6160 | Pork, cured, separable fat (from ham and arm picnic), unheated | Pork Products | 0.39 mg | 2% |
| 6161 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 0.39 mg | 2% |
| 6162 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 0.39 mg | 2% |
| 6163 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.39 mg | 2% |
| 6164 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 0.39 mg | 2% |
| 6165 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 0.39 mg | 2% |
| 6166 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 0.38 mg | 2% |
| 6167 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.38 mg | 2% |
| 6168 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 0.38 mg | 2% |
| 6169 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 0.38 mg | 2% |
| 6170 | Pork, cured, bacon, unprepared | Pork Products | 0.38 mg | 2% |
| 6171 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6172 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6173 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6174 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6175 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6176 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6177 | Couscous, cooked | Cereal Grains and Pasta | 0.38 mg | 2% |
| 6178 | Restaurant, family style, fish fillet, battered or breaded, fried | Restaurant Foods | 0.38 mg | 2% |
| 6179 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.38 mg | 2% |
| 6180 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.38 mg | 2% |
| 6181 | Cake, boston cream pie, commercially prepared | Baked Products | 0.38 mg | 2% |
| 6182 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.38 mg | 2% |
| 6183 | Beef, New Zealand, imported, subcutaneous fat, raw | Beef Products | 0.38 mg | 2% |
| 6184 | Fish, swordfish, raw | Finfish and Shellfish Products | 0.38 mg | 2% |
| 6185 | Mollusks, scallop, mixed species, raw | Finfish and Shellfish Products | 0.38 mg | 2% |
| 6186 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.38 mg | 2% |
| 6187 | Fish, salmon, pink, raw | Finfish and Shellfish Products | 0.38 mg | 2% |
| 6188 | Fish, trout, rainbow, wild, cooked, dry heat | Finfish and Shellfish Products | 0.38 mg | 2% |
| 6189 | Fish, trout, brook, raw, New York State | Finfish and Shellfish Products | 0.38 mg | 2% |
| 6190 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6191 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6192 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6193 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 6194 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich | Sweets | 0.38 mg | 2% |
| 6195 | Babyfood, juice, orange and apricot | Baby Foods | 0.38 mg | 2% |
| 6196 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.38 mg | 2% |
| 6197 | Fish, cod, Atlantic, raw | Finfish and Shellfish Products | 0.38 mg | 2% |
| 6198 | Babyfood, dinner, apples and chicken, strained | Baby Foods | 0.38 mg | 2% |
| 6199 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 6200 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
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