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 6201–6250 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6201 | Sugar, turbinado | Sweets | 0.37 mg | 2% |
| 6202 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | Poultry Products | 0.37 mg | 2% |
| 6203 | Crustaceans, crab, dungeness, raw | Finfish and Shellfish Products | 0.37 mg | 2% |
| 6204 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 0.37 mg | 2% |
| 6205 | Chicken, skin (drumsticks and thighs), raw | Poultry Products | 0.37 mg | 2% |
| 6206 | Soup, chicken gumbo, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.37 mg | 2% |
| 6207 | Figs, raw | Fruits and Fruit Juices | 0.37 mg | 2% |
| 6208 | Alcoholic beverage, wine, table, all | Beverages | 0.37 mg | 2% |
| 6209 | Fast foods, sundae, hot fudge | Fast Foods | 0.37 mg | 2% |
| 6210 | Babyfood, dinner, vegetables and turkey, strained | Baby Foods | 0.37 mg | 2% |
| 6211 | Babyfood, vegetables, carrots, strained | Baby Foods | 0.37 mg | 2% |
| 6212 | Fish, sea bass, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.37 mg | 2% |
| 6213 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 0.37 mg | 2% |
| 6214 | Fish, croaker, Atlantic, raw | Finfish and Shellfish Products | 0.37 mg | 2% |
| 6215 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.37 mg | 2% |
| 6216 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 0.37 mg | 2% |
| 6217 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 6218 | Syrups, corn, dark | Sweets | 0.37 mg | 2% |
| 6219 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 0.37 mg | 2% |
| 6220 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 0.37 mg | 2% |
| 6221 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 6222 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 6223 | Puddings, rice, dry mix, prepared with whole milk | Sweets | 0.37 mg | 2% |
| 6224 | Puddings, rice, dry mix, prepared with 2% milk | Sweets | 0.37 mg | 2% |
| 6225 | Tangerines, (mandarin oranges), canned, light syrup pack | Fruits and Fruit Juices | 0.37 mg | 2% |
| 6226 | Mango nectar, canned | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6227 | Guanabana nectar, canned | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6228 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6229 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6230 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6231 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 0.36 mg | 2% |
| 6232 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6233 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6234 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6235 | Fish, halibut, cooked, with skin (Alaska Native) | American Indian/Alaska Native Foods | 0.36 mg | 2% |
| 6236 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 0.36 mg | 2% |
| 6237 | Babyfood, dinner, macaroni and tomato and beef, junior | Baby Foods | 0.36 mg | 2% |
| 6238 | Babyfood, dinner, vegetables and turkey, junior | Baby Foods | 0.36 mg | 2% |
| 6239 | Fish, turbot, european, raw | Finfish and Shellfish Products | 0.36 mg | 2% |
| 6240 | Fish, trout, rainbow, farmed, cooked, dry heat | Finfish and Shellfish Products | 0.36 mg | 2% |
| 6241 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6242 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6243 | Fish, pout, ocean, cooked, dry heat | Finfish and Shellfish Products | 0.36 mg | 2% |
| 6244 | Grapefruit juice, white, canned, sweetened | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6245 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6246 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6247 | Ice creams, BREYERS, No Sugar Added, Vanilla Fudge Twirl | Sweets | 0.36 mg | 2% |
| 6248 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6249 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6250 | Drumstick pods, raw | Vegetables and Vegetable Products | 0.36 mg | 2% |
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