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 6451–6500 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6451 | Rennin, chocolate, dry mix, prepared with 2% milk | Sweets | 0.30 mg | 2% |
| 6452 | Frozen yogurts, vanilla, soft-serve | Sweets | 0.30 mg | 2% |
| 6453 | Agutuk, fish/berry with seal oil (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 0.30 mg | 2% |
| 6454 | Restaurant, family style, coleslaw | Restaurant Foods | 0.30 mg | 2% |
| 6455 | Babyfood, juice, apple-sweet potato | Baby Foods | 0.30 mg | 2% |
| 6456 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 0.30 mg | 2% |
| 6457 | Pomegranates, raw | Fruits and Fruit Juices | 0.30 mg | 2% |
| 6458 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6459 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6460 | Rennin, chocolate, dry mix, prepared with whole milk | Sweets | 0.30 mg | 2% |
| 6461 | Huckleberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.30 mg | 2% |
| 6462 | Babyfood, dessert, banana pudding, strained | Baby Foods | 0.30 mg | 2% |
| 6463 | Babyfood, fruit, tutti frutti, junior | Baby Foods | 0.30 mg | 2% |
| 6464 | Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.30 mg | 2% |
| 6465 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6466 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6467 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6468 | Frozen novelties, juice type, POPSICLE SCRIBBLERS | Sweets | 0.30 mg | 2% |
| 6469 | Carrots, raw | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6470 | Onions, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6471 | Turnips, raw | Vegetables and Vegetable Products | 0.30 mg | 2% |
| 6472 | Babyfood, fruit, applesauce and cherries, strained | Baby Foods | 0.30 mg | 2% |
| 6473 | Babyfood, fruit, applesauce and cherries, junior | Baby Foods | 0.30 mg | 2% |
| 6474 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 0.30 mg | 2% |
| 6475 | Babyfood, dessert, peach melba, junior | Baby Foods | 0.30 mg | 2% |
| 6476 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 0.30 mg | 2% |
| 6477 | Soup, broccoli cheese, canned, condensed, commercial | Soups, Sauces, and Gravies | 0.30 mg | 2% |
| 6478 | Milk, buttermilk, dried | Dairy and Egg Products | 0.30 mg | 2% |
| 6479 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.30 mg | 2% |
| 6480 | Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.30 mg | 2% |
| 6481 | Mollusks, clam, mixed species, canned, liquid | Finfish and Shellfish Products | 0.30 mg | 2% |
| 6482 | Babyfood, dinner, macaroni and cheese, junior | Baby Foods | 0.30 mg | 2% |
| 6483 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 0.30 mg | 2% |
| 6484 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 0.30 mg | 2% |
| 6485 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 0.29 mg | 2% |
| 6486 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 0.29 mg | 2% |
| 6487 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 0.29 mg | 2% |
| 6488 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.29 mg | 2% |
| 6489 | Salad dressing, honey mustard, regular | Fats and Oils | 0.29 mg | 2% |
| 6490 | Salad dressing, caesar, fat-free | Fats and Oils | 0.29 mg | 2% |
| 6491 | Soup, tomato, canned, prepared with equal volume water, commercial | Soups, Sauces, and Gravies | 0.29 mg | 2% |
| 6492 | Babyfood, dinner, turkey and rice, strained | Baby Foods | 0.29 mg | 2% |
| 6493 | Cookies, butter, commercially prepared, unenriched | Baked Products | 0.29 mg | 2% |
| 6494 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.29 mg | 2% |
| 6495 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.29 mg | 2% |
| 6496 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 0.29 mg | 2% |
| 6497 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.29 mg | 2% |
| 6498 | Ice cream, bar or stick, chocolate covered | Dairy and Egg Products | 0.29 mg | 2% |
| 6499 | Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter | Fats and Oils | 0.29 mg | 2% |
| 6500 | Fish, pollock, Alaska, cooked | Finfish and Shellfish Products | 0.29 mg | 2% |
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