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 6251–6300 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6251 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 2% |
| 6252 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 0.36 mg | 2% |
| 6253 | Dressing, honey mustard, fat-free | Fats and Oils | 0.36 mg | 2% |
| 6254 | Ice cream sundae cone | Dairy and Egg Products | 0.36 mg | 2% |
| 6255 | Soup, beef mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.36 mg | 2% |
| 6256 | Soup, chicken mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.36 mg | 2% |
| 6257 | Cherries, sweet, raw | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6258 | Crabapples, raw | Fruits and Fruit Juices | 0.36 mg | 2% |
| 6259 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.36 mg | 2% |
| 6260 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.35 mg | 2% |
| 6261 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.35 mg | 2% |
| 6262 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.35 mg | 2% |
| 6263 | Soup, tomato bisque, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.35 mg | 2% |
| 6264 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 0.35 mg | 2% |
| 6265 | Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) | Meals, Entrees, and Side Dishes | 0.35 mg | 2% |
| 6266 | Babyfood, dinner, vegetables and beef, strained | Baby Foods | 0.35 mg | 2% |
| 6267 | Babyfood, dinner, vegetables and beef, junior | Baby Foods | 0.35 mg | 2% |
| 6268 | Babyfood, dinner, vegetables, noodles and chicken, strained | Baby Foods | 0.35 mg | 2% |
| 6269 | Fish, catfish, channel, wild, cooked, dry heat | Finfish and Shellfish Products | 0.35 mg | 2% |
| 6270 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.35 mg | 2% |
| 6271 | Fish, seatrout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.35 mg | 2% |
| 6272 | Babyfood, juice, apple - cherry | Baby Foods | 0.35 mg | 2% |
| 6273 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 0.35 mg | 2% |
| 6274 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 0.35 mg | 2% |
| 6275 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 0.35 mg | 2% |
| 6276 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 0.35 mg | 2% |
| 6277 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 0.35 mg | 2% |
| 6278 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6279 | Catsup | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6280 | APPLEBEE'S, fish, hand battered | Restaurant Foods | 0.35 mg | 2% |
| 6281 | Salad dressing, green goddess, regular | Fats and Oils | 0.35 mg | 2% |
| 6282 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6283 | Catsup, low sodium | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6284 | Desserts, egg custard, baked, prepared-from-recipe | Sweets | 0.35 mg | 2% |
| 6285 | Rice flour, white, unenriched | Cereal Grains and Pasta | 0.35 mg | 2% |
| 6286 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6287 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6288 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.35 mg | 2% |
| 6289 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 0.35 mg | 2% |
| 6290 | Babyfood, juice, orange and apple and banana | Baby Foods | 0.35 mg | 2% |
| 6291 | Soup, chunky chicken noodle, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.35 mg | 2% |
| 6292 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.35 mg | 2% |
| 6293 | McDONALD'S, Vanilla Reduced Fat Ice Cream Cone | Fast Foods | 0.35 mg | 2% |
| 6294 | Cheese sauce, prepared from recipe | Dairy and Egg Products | 0.35 mg | 2% |
| 6295 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 0.34 mg | 2% |
| 6296 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6297 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6298 | Onions, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6299 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6300 | Onions, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
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