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 6751–6800 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6751 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6752 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 0.21 mg | 1% |
| 6753 | Fish, haddock, cooked, dry heat | Finfish and Shellfish Products | 0.21 mg | 1% |
| 6754 | Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.21 mg | 1% |
| 6755 | Soup, chicken broth, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.21 mg | 1% |
| 6756 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6757 | Beverages, Malted drink mix, chocolate, powder, prepared with whole milk | Beverages | 0.21 mg | 1% |
| 6758 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 0.21 mg | 1% |
| 6759 | Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6760 | Ice creams, french vanilla, soft-serve | Sweets | 0.21 mg | 1% |
| 6761 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6762 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6763 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 0.21 mg | 1% |
| 6764 | Ice creams, strawberry | Sweets | 0.21 mg | 1% |
| 6765 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.21 mg | 1% |
| 6766 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6767 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.21 mg | 1% |
| 6768 | Onions, raw | Vegetables and Vegetable Products | 0.21 mg | 1% |
| 6769 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 0.21 mg | 1% |
| 6770 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 0.20 mg | 1% |
| 6771 | Soup, cream of potato, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.20 mg | 1% |
| 6772 | Soup, chicken noodle, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.20 mg | 1% |
| 6773 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6774 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 0.20 mg | 1% |
| 6775 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% |
| 6776 | Babyfood, potatoes, toddler | Baby Foods | 0.20 mg | 1% |
| 6777 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 0.20 mg | 1% |
| 6778 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 0.20 mg | 1% |
| 6779 | Fish, halibut, Atlantic and Pacific, cooked, dry heat | Finfish and Shellfish Products | 0.20 mg | 1% |
| 6780 | Beverages, MOTTS, Apple juice light, fortified with vitamin C | Beverages | 0.20 mg | 1% |
| 6781 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 0.20 mg | 1% |
| 6782 | Yogurt, Greek, 2% fat, strawberry banana, CHOBANI | Dairy and Egg Products | 0.20 mg | 1% |
| 6783 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 0.20 mg | 1% |
| 6784 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.20 mg | 1% |
| 6785 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 0.20 mg | 1% |
| 6786 | Babyfood, dessert, dutch apple, strained | Baby Foods | 0.20 mg | 1% |
| 6787 | Babyfood, juice, apple, with calcium | Baby Foods | 0.20 mg | 1% |
| 6788 | Salad dressing, KRAFT Mayo Light Mayonnaise | Fats and Oils | 0.20 mg | 1% |
| 6789 | Eggnog | Dairy and Egg Products | 0.20 mg | 1% |
| 6790 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 0.20 mg | 1% |
| 6791 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 0.20 mg | 1% |
| 6792 | Babyfood, pears, dices, toddler | Baby Foods | 0.20 mg | 1% |
| 6793 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 0.20 mg | 1% |
| 6794 | Babyfood, peaches, dices, toddler | Baby Foods | 0.20 mg | 1% |
| 6795 | Babyfood, apple-banana juice | Baby Foods | 0.20 mg | 1% |
| 6796 | Babyfood, juice, orange and apple | Baby Foods | 0.20 mg | 1% |
| 6797 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.20 mg | 1% |
| 6798 | Salad dressing, french, home recipe | Fats and Oils | 0.20 mg | 1% |
| 6799 | Salad dressing, french, cottonseed, oil, home recipe | Fats and Oils | 0.20 mg | 1% |
| 6800 | Soup, cream of chicken, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.20 mg | 1% |
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