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 6351–6400 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6351 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 6352 | Arrowroot flour | Cereal Grains and Pasta | 0.33 mg | 2% |
| 6353 | Babyfood, dessert, peach melba, strained | Baby Foods | 0.33 mg | 2% |
| 6354 | Cheese spread, pasteurized process, American | Dairy and Egg Products | 0.33 mg | 2% |
| 6355 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | Baby Foods | 0.33 mg | 2% |
| 6356 | Soup, tomato bisque, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6357 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6358 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.33 mg | 2% |
| 6359 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 0.33 mg | 2% |
| 6360 | Beverages, KRAFT, coffee, instant, French Vanilla Cafe | Beverages | 0.33 mg | 2% |
| 6361 | Cheese, camembert | Dairy and Egg Products | 0.33 mg | 2% |
| 6362 | Babyfood, dinner, beef with vegetables | Baby Foods | 0.33 mg | 2% |
| 6363 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 6364 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 6365 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 0.32 mg | 2% |
| 6366 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 0.32 mg | 2% |
| 6367 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.32 mg | 2% |
| 6368 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% |
| 6369 | Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.32 mg | 2% |
| 6370 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 0.32 mg | 2% |
| 6371 | Babyfood, vegetables, squash, strained | Baby Foods | 0.32 mg | 2% |
| 6372 | Babyfood, vegetables, squash, junior | Baby Foods | 0.32 mg | 2% |
| 6373 | Soup, cheese, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.32 mg | 2% |
| 6374 | Chicken breast, oven-roasted, fat-free, sliced | Sausages and Luncheon Meats | 0.32 mg | 2% |
| 6375 | Babyfood, vegetables, beets, strained | Baby Foods | 0.32 mg | 2% |
| 6376 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 0.32 mg | 2% |
| 6377 | Fish, lingcod, raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 6378 | Fish, milkfish, raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 6379 | Fish, monkfish, raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 6380 | Fish, spot, raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 6381 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.32 mg | 2% |
| 6382 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 0.32 mg | 2% |
| 6383 | Soup, turkey vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.32 mg | 2% |
| 6384 | Chicken breast, roll, oven-roasted | Sausages and Luncheon Meats | 0.32 mg | 2% |
| 6385 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.32 mg | 2% |
| 6386 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 6387 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 6388 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 6389 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.32 mg | 2% |
| 6390 | Pork, cured, feet, pickled | Pork Products | 0.31 mg | 2% |
| 6391 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 6392 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% |
| 6393 | Fruit butters, apple | Sweets | 0.31 mg | 2% |
| 6394 | Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 6395 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 0.31 mg | 2% |
| 6396 | Litchis, raw | Fruits and Fruit Juices | 0.31 mg | 2% |
| 6397 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 6398 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 6399 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.31 mg | 2% |
| 6400 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% |
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