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 6301–6350 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6301 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6302 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 0.34 mg | 2% |
| 6303 | Babyfood, juice, mixed fruit | Baby Foods | 0.34 mg | 2% |
| 6304 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.34 mg | 2% |
| 6305 | Chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw | Poultry Products | 0.34 mg | 2% |
| 6306 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 0.34 mg | 2% |
| 6307 | Babyfood, dinner, vegetables and lamb, junior | Baby Foods | 0.34 mg | 2% |
| 6308 | Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder | Beverages | 0.34 mg | 2% |
| 6309 | Fish, whiting, mixed species, raw | Finfish and Shellfish Products | 0.34 mg | 2% |
| 6310 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 0.34 mg | 2% |
| 6311 | CAMPBELL'S CHUNKY, Classic Chicken Noodle Soup | Soups, Sauces, and Gravies | 0.34 mg | 2% |
| 6312 | Soup, mushroom with beef stock, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.34 mg | 2% |
| 6313 | Fish, salmon, Atlantic, farmed, raw | Finfish and Shellfish Products | 0.34 mg | 2% |
| 6314 | Fish, salmon, Atlantic, farmed, cooked, dry heat | Finfish and Shellfish Products | 0.34 mg | 2% |
| 6315 | Ice creams, vanilla, rich | Sweets | 0.34 mg | 2% |
| 6316 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 0.34 mg | 2% |
| 6317 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.34 mg | 2% |
| 6318 | Egg custards, dry mix, prepared with whole milk | Sweets | 0.34 mg | 2% |
| 6319 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.34 mg | 2% |
| 6320 | Candies, MARS SNACKFOOD US, MILKY WAY Caramels, milk chocolate covered | Sweets | 0.34 mg | 2% |
| 6321 | DENNY'S, coleslaw | Restaurant Foods | 0.34 mg | 2% |
| 6322 | Melons, casaba, raw | Fruits and Fruit Juices | 0.34 mg | 2% |
| 6323 | Papaya nectar, canned | Fruits and Fruit Juices | 0.34 mg | 2% |
| 6324 | Radishes, raw | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6325 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6326 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 6327 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.34 mg | 2% |
| 6328 | Plums, canned, purple, juice pack, solids and liquids | Fruits and Fruit Juices | 0.34 mg | 2% |
| 6329 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 0.33 mg | 2% |
| 6330 | Egg custards, dry mix, prepared with 2% milk | Sweets | 0.33 mg | 2% |
| 6331 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.33 mg | 2% |
| 6332 | Salad dressing, coleslaw | Fats and Oils | 0.33 mg | 2% |
| 6333 | Pie fillings, cherry, low calorie | Sweets | 0.33 mg | 2% |
| 6334 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 6335 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 6336 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.33 mg | 2% |
| 6337 | Cheese, american cheddar, imitation | Dairy and Egg Products | 0.33 mg | 2% |
| 6338 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 0.33 mg | 2% |
| 6339 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.33 mg | 2% |
| 6340 | Soup, chicken noodle, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6341 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.33 mg | 2% |
| 6342 | Salt, table | Spices and Herbs | 0.33 mg | 2% |
| 6343 | Babyfood, dinner, vegetables and chicken, junior | Baby Foods | 0.33 mg | 2% |
| 6344 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 0.33 mg | 2% |
| 6345 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.33 mg | 2% |
| 6346 | Soup, chicken noodle, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6347 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.33 mg | 2% |
| 6348 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6349 | Soup, cream of asparagus, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6350 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.33 mg | 2% |
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