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 6601–6650 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6601 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 0.26 mg | 1% |
| 6602 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6603 | Pork, fresh, separable fat, raw | Pork Products | 0.26 mg | 1% |
| 6604 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 0.26 mg | 1% |
| 6605 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 0.26 mg | 1% |
| 6606 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.26 mg | 1% |
| 6607 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6608 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6609 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 6610 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 6611 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 6612 | APPLEBEE'S, coleslaw | Restaurant Foods | 0.26 mg | 1% |
| 6613 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 0.26 mg | 1% |
| 6614 | Onions, sweet, raw | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 6615 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 6616 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 6617 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% |
| 6618 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 0.25 mg | 1% |
| 6619 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6620 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6621 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6622 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6623 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.25 mg | 1% |
| 6624 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6625 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6626 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6627 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6628 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6629 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 6630 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 0.25 mg | 1% |
| 6631 | Papayas, raw | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6632 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6633 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6634 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6635 | Fish, salmon, chinook, raw | Finfish and Shellfish Products | 0.25 mg | 1% |
| 6636 | Fish, tilefish, raw | Finfish and Shellfish Products | 0.25 mg | 1% |
| 6637 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.25 mg | 1% |
| 6638 | Soup, cream of chicken, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.25 mg | 1% |
| 6639 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6640 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.25 mg | 1% |
| 6641 | Babyfood, fruit, pears, junior | Baby Foods | 0.25 mg | 1% |
| 6642 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 0.25 mg | 1% |
| 6643 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 0.25 mg | 1% |
| 6644 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% |
| 6645 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 0.25 mg | 1% |
| 6646 | Soup, chicken with rice, canned, condensed | Soups, Sauces, and Gravies | 0.25 mg | 1% |
| 6647 | Soup, chicken and vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 1% |
| 6648 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 1% |
| 6649 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 0.25 mg | 1% |
| 6650 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 0.25 mg | 1% |
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