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 6851–6900 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6851 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 0.19 mg | 1% |
| 6852 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 0.19 mg | 1% |
| 6853 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 0.19 mg | 1% |
| 6854 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.19 mg | 1% |
| 6855 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 0.19 mg | 1% |
| 6856 | Cheese, cream, fat free | Dairy and Egg Products | 0.19 mg | 1% |
| 6857 | KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce | Dairy and Egg Products | 0.19 mg | 1% |
| 6858 | Babyfood, dinner, vegetables and noodles and turkey, strained | Baby Foods | 0.19 mg | 1% |
| 6859 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 6860 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 0.18 mg | 1% |
| 6861 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.18 mg | 1% |
| 6862 | Salad dressing, spray-style dressing, assorted flavors | Fats and Oils | 0.18 mg | 1% |
| 6863 | Soup, cream of mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.18 mg | 1% |
| 6864 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% |
| 6865 | Cookies, gluten-free, lemon wafer | Baked Products | 0.18 mg | 1% |
| 6866 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% |
| 6867 | Cheese, white, queso blanco | Dairy and Egg Products | 0.18 mg | 1% |
| 6868 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 0.18 mg | 1% |
| 6869 | Pork, fresh, backfat, raw | Pork Products | 0.18 mg | 1% |
| 6870 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 0.18 mg | 1% |
| 6871 | Jellies, reduced sugar, home preserved | Sweets | 0.18 mg | 1% |
| 6872 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 6873 | Pears, raw | Fruits and Fruit Juices | 0.18 mg | 1% |
| 6874 | Salad dressing, caesar, low calorie | Fats and Oils | 0.18 mg | 1% |
| 6875 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% |
| 6876 | KRAFT VELVEETA Pasteurized Process Cheese Spread | Dairy and Egg Products | 0.18 mg | 1% |
| 6877 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 0.18 mg | 1% |
| 6878 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% |
| 6879 | Fish, flatfish (flounder and sole species), raw | Finfish and Shellfish Products | 0.18 mg | 1% |
| 6880 | Sauce, oyster, ready-to-serve | Soups, Sauces, and Gravies | 0.18 mg | 1% |
| 6881 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.18 mg | 1% |
| 6882 | Guava sauce, cooked | Fruits and Fruit Juices | 0.18 mg | 1% |
| 6883 | Beverages, carbonated, ginger ale | Beverages | 0.18 mg | 1% |
| 6884 | Dulce de Leche | Dairy and Egg Products | 0.17 mg | 1% |
| 6885 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 0.17 mg | 1% |
| 6886 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 0.17 mg | 1% |
| 6887 | Beverages, lemonade-flavor drink, powder | Beverages | 0.17 mg | 1% |
| 6888 | Beef, variety meats and by-products, suet, raw | Beef Products | 0.17 mg | 1% |
| 6889 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.17 mg | 1% |
| 6890 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 0.17 mg | 1% |
| 6891 | Cheese, gruyere | Dairy and Egg Products | 0.17 mg | 1% |
| 6892 | Babyfood, juice, orange | Baby Foods | 0.17 mg | 1% |
| 6893 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 0.17 mg | 1% |
| 6894 | Soup, beef broth or bouillon canned, ready-to-serve | Soups, Sauces, and Gravies | 0.17 mg | 1% |
| 6895 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.17 mg | 1% |
| 6896 | Fish, haddock, raw | Finfish and Shellfish Products | 0.17 mg | 1% |
| 6897 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.17 mg | 1% |
| 6898 | Candied fruit | Fruits and Fruit Juices | 0.17 mg | 1% |
| 6899 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 1% |
| 6900 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.17 mg | 1% |
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