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 6701–6750 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6701 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 0.23 mg | 1% |
| 6702 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 0.22 mg | 1% |
| 6703 | Rhubarb, raw | Fruits and Fruit Juices | 0.22 mg | 1% |
| 6704 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.22 mg | 1% |
| 6705 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 6706 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% |
| 6707 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 6708 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 6709 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 6710 | Toppings, marshmallow cream | Sweets | 0.22 mg | 1% |
| 6711 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.22 mg | 1% |
| 6712 | Soup, cream of potato, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.22 mg | 1% |
| 6713 | Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.22 mg | 1% |
| 6714 | Guavas, strawberry, raw | Fruits and Fruit Juices | 0.22 mg | 1% |
| 6715 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.22 mg | 1% |
| 6716 | Babyfood, fruit, applesauce, strained | Baby Foods | 0.22 mg | 1% |
| 6717 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.22 mg | 1% |
| 6718 | Soup, beef broth, bouillon, consomme, prepared with equal volume water | Soups, Sauces, and Gravies | 0.22 mg | 1% |
| 6719 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 0.22 mg | 1% |
| 6720 | Fish, pollock, Alaska, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.22 mg | 1% |
| 6721 | Fast foods, coleslaw | Fast Foods | 0.22 mg | 1% |
| 6722 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 6723 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 6724 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 0.22 mg | 1% |
| 6725 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 0.22 mg | 1% |
| 6726 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 0.22 mg | 1% |
| 6727 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.22 mg | 1% |
| 6728 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 0.22 mg | 1% |
| 6729 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 0.22 mg | 1% |
| 6730 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 0.22 mg | 1% |
| 6731 | Babyfood, fruit, applesauce, junior | Baby Foods | 0.22 mg | 1% |
| 6732 | KFC, Coleslaw | Fast Foods | 0.21 mg | 1% |
| 6733 | Ice creams, BREYERS, All Natural Light French Vanilla | Sweets | 0.21 mg | 1% |
| 6734 | Salad dressing, mayonnaise, regular | Fats and Oils | 0.21 mg | 1% |
| 6735 | Sauce, cheese, ready-to-serve | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6736 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 0.21 mg | 1% |
| 6737 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 0.21 mg | 1% |
| 6738 | Fish broth | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6739 | Soup, cream of mushroom, low sodium, ready-to-serve, canned | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6740 | Soup, chicken broth, low sodium, canned | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6741 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6742 | Fast foods, sundae, strawberry | Fast Foods | 0.21 mg | 1% |
| 6743 | Soup, stock, chicken, home-prepared | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6744 | Soup, mushroom barley, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6745 | Soup, cream of shrimp, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6746 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6747 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 0.21 mg | 1% |
| 6748 | Cheese, cheshire | Dairy and Egg Products | 0.21 mg | 1% |
| 6749 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 0.21 mg | 1% |
| 6750 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 0.21 mg | 1% |
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