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 6551–6600 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6551 | Fish, ocean perch, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.27 mg | 2% |
| 6552 | Soup, stock, beef, home-prepared | Soups, Sauces, and Gravies | 0.27 mg | 2% |
| 6553 | Beverages, pineapple and orange juice drink, canned | Beverages | 0.27 mg | 2% |
| 6554 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 0.27 mg | 2% |
| 6555 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 0.27 mg | 2% |
| 6556 | Babyfood, dinner, chicken soup, strained | Baby Foods | 0.27 mg | 2% |
| 6557 | Fish, seatrout, mixed species, raw | Finfish and Shellfish Products | 0.27 mg | 2% |
| 6558 | Fish, pollock, Alaska, raw | Finfish and Shellfish Products | 0.27 mg | 2% |
| 6559 | Cherimoya, raw | Fruits and Fruit Juices | 0.27 mg | 2% |
| 6560 | Alcoholic beverage, wine, table, white, Chardonnay | Beverages | 0.27 mg | 2% |
| 6561 | Soup, cream of chicken, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.27 mg | 2% |
| 6562 | Alcoholic beverage, wine, table, white | Beverages | 0.27 mg | 2% |
| 6563 | Fish, halibut, raw, with skin (Alaska Native) | American Indian/Alaska Native Foods | 0.27 mg | 2% |
| 6564 | Mayonnaise, made with tofu | Fats and Oils | 0.27 mg | 2% |
| 6565 | Salad dressing, bacon and tomato | Fats and Oils | 0.27 mg | 2% |
| 6566 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.27 mg | 2% |
| 6567 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 0.27 mg | 2% |
| 6568 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 0.27 mg | 2% |
| 6569 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.27 mg | 2% |
| 6570 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6571 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6572 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6573 | Peaches, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.27 mg | 2% |
| 6574 | Cassava, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6575 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6576 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6577 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 6578 | Ice creams, BREYERS, No Sugar Added, Vanilla Chocolate Strawberry | Sweets | 0.27 mg | 2% |
| 6579 | Babyfood, fruit, apricot with tapioca, junior | Baby Foods | 0.27 mg | 2% |
| 6580 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 0.27 mg | 2% |
| 6581 | Babyfood, vegetables, corn, creamed, junior | Baby Foods | 0.27 mg | 2% |
| 6582 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 0.26 mg | 1% |
| 6583 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 0.26 mg | 1% |
| 6584 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.26 mg | 1% |
| 6585 | Cream substitute, powdered | Dairy and Egg Products | 0.26 mg | 1% |
| 6586 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.26 mg | 1% |
| 6587 | Babyfood, dessert, tropical fruit, junior | Baby Foods | 0.26 mg | 1% |
| 6588 | Ice cream sandwich | Dairy and Egg Products | 0.26 mg | 1% |
| 6589 | Babyfood, dinner, vegetables and noodles and turkey, junior | Baby Foods | 0.26 mg | 1% |
| 6590 | Soup, chicken broth, less/reduced sodium, ready to serve | Soups, Sauces, and Gravies | 0.26 mg | 1% |
| 6591 | Soup, cream of celery, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 1% |
| 6592 | Grapes, muscadine, raw | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6593 | Guavas, common, raw | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6594 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 0.26 mg | 1% |
| 6595 | Fish, surimi | Finfish and Shellfish Products | 0.26 mg | 1% |
| 6596 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6597 | Bananas, raw | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6598 | Crustaceans, lobster, northern, raw | Finfish and Shellfish Products | 0.26 mg | 1% |
| 6599 | Soup, cream of onion, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 1% |
| 6600 | Soup, egg drop, Chinese restaurant | Soups, Sauces, and Gravies | 0.26 mg | 1% |
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