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 6651–6700 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6651 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 6652 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 6653 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% |
| 6654 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% |
| 6655 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.24 mg | 1% |
| 6656 | Cheese, gouda | Dairy and Egg Products | 0.24 mg | 1% |
| 6657 | Babyfood, fruit, pears, strained | Baby Foods | 0.24 mg | 1% |
| 6658 | Babyfood, dessert, custard pudding, vanilla, strained | Baby Foods | 0.24 mg | 1% |
| 6659 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.24 mg | 1% |
| 6660 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.24 mg | 1% |
| 6661 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 0.24 mg | 1% |
| 6662 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.24 mg | 1% |
| 6663 | Fish, snapper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.24 mg | 1% |
| 6664 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.24 mg | 1% |
| 6665 | Candies, white chocolate | Sweets | 0.24 mg | 1% |
| 6666 | Watermelon, raw | Fruits and Fruit Juices | 0.24 mg | 1% |
| 6667 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.24 mg | 1% |
| 6668 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 6669 | Pie fillings, canned, cherry | Sweets | 0.24 mg | 1% |
| 6670 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.24 mg | 1% |
| 6671 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 6672 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.24 mg | 1% |
| 6673 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 6674 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% |
| 6675 | Fish, catfish, channel, farmed, raw | Finfish and Shellfish Products | 0.23 mg | 1% |
| 6676 | Cake, angelfood, dry mix, prepared | Baked Products | 0.23 mg | 1% |
| 6677 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 0.23 mg | 1% |
| 6678 | Fish, flatfish (flounder and sole species), cooked, dry heat | Finfish and Shellfish Products | 0.23 mg | 1% |
| 6679 | Jackfruit, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 6680 | Cheese, fontina | Dairy and Egg Products | 0.23 mg | 1% |
| 6681 | Cheese, tilsit | Dairy and Egg Products | 0.23 mg | 1% |
| 6682 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.23 mg | 1% |
| 6683 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 0.23 mg | 1% |
| 6684 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 0.23 mg | 1% |
| 6685 | Babyfood, fruit, peaches, strained | Baby Foods | 0.23 mg | 1% |
| 6686 | Babyfood, fruit, peaches, junior | Baby Foods | 0.23 mg | 1% |
| 6687 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.23 mg | 1% |
| 6688 | Cranberries, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 6689 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.23 mg | 1% |
| 6690 | POPEYES, Coleslaw | Fast Foods | 0.23 mg | 1% |
| 6691 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.23 mg | 1% |
| 6692 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.23 mg | 1% |
| 6693 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 1% |
| 6694 | Candies, marshmallows | Sweets | 0.23 mg | 1% |
| 6695 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.23 mg | 1% |
| 6696 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.23 mg | 1% |
| 6697 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.23 mg | 1% |
| 6698 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 6699 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.23 mg | 1% |
| 6700 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% |
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