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 6901–6950 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6901 | Babyfood, fruit supreme dessert | Baby Foods | 0.17 mg | 1% |
| 6902 | Cheese, swiss, low fat | Dairy and Egg Products | 0.17 mg | 1% |
| 6903 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 1% |
| 6904 | Puddings, lemon, dry mix, regular | Sweets | 0.17 mg | 1% |
| 6905 | Cheese, cream, low fat | Dairy and Egg Products | 0.17 mg | 1% |
| 6906 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 1% |
| 6907 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.17 mg | 1% |
| 6908 | Plums, raw | Fruits and Fruit Juices | 0.17 mg | 1% |
| 6909 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 1% |
| 6910 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 6911 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.16 mg | 1% |
| 6912 | Frostings, cream cheese-flavor, ready-to-eat | Sweets | 0.16 mg | 1% |
| 6913 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 0.16 mg | 1% |
| 6914 | Frozen novelties, ice type, lime | Sweets | 0.16 mg | 1% |
| 6915 | Mangos, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 6916 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 0.16 mg | 1% |
| 6917 | Soup, chicken vegetable with potato and cheese, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.16 mg | 1% |
| 6918 | CAMPBELL'S, Cream of Mushroom Soup, condensed | Soups, Sauces, and Gravies | 0.16 mg | 1% |
| 6919 | Beverages, Acai berry drink, fortified | Beverages | 0.16 mg | 1% |
| 6920 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 0.16 mg | 1% |
| 6921 | KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product | Dairy and Egg Products | 0.16 mg | 1% |
| 6922 | Dutch brand loaf, chicken, pork and beef | Sausages and Luncheon Meats | 0.16 mg | 1% |
| 6923 | Fish, cod, Pacific, raw (may have been previously frozen) | Finfish and Shellfish Products | 0.16 mg | 1% |
| 6924 | Fish, halibut, Atlantic and Pacific, raw | Finfish and Shellfish Products | 0.16 mg | 1% |
| 6925 | Fish, cod, Pacific, cooked | Finfish and Shellfish Products | 0.16 mg | 1% |
| 6926 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 6927 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 6928 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.16 mg | 1% |
| 6929 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 0.16 mg | 1% |
| 6930 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 0.16 mg | 1% |
| 6931 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 0.16 mg | 1% |
| 6932 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 0.16 mg | 1% |
| 6933 | Cheese, cottage, creamed, with fruit | Dairy and Egg Products | 0.16 mg | 1% |
| 6934 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 6935 | Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% |
| 6936 | Yogurt, Greek, Blueberry, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% |
| 6937 | Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI | Dairy and Egg Products | 0.15 mg | 1% |
| 6938 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 0.15 mg | 1% |
| 6939 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 6940 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 6941 | Beverages, Clam and tomato juice, canned | Beverages | 0.15 mg | 1% |
| 6942 | Beverages, V8 V-FUSION Juices, Peach Mango | Beverages | 0.15 mg | 1% |
| 6943 | Beverages, V8 V-FUSION Juices, Strawberry Banana | Beverages | 0.15 mg | 1% |
| 6944 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 0.15 mg | 1% |
| 6945 | Egg, white, dried | Dairy and Egg Products | 0.15 mg | 1% |
| 6946 | Oil, industrial, coconut, confection fat, typical basis for ice cream coatings | Fats and Oils | 0.15 mg | 1% |
| 6947 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 0.15 mg | 1% |
| 6948 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.15 mg | 1% |
| 6949 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 0.15 mg | 1% |
| 6950 | Beverages, V8 SPLASH Smoothies, Peach Mango | Beverages | 0.15 mg | 1% |
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