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 6951–7000 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 6951 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 0.15 mg | 1% |
| 6952 | Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | Fats and Oils | 0.15 mg | 1% |
| 6953 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 0.15 mg | 1% |
| 6954 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 0.15 mg | 1% |
| 6955 | Beverages, Kiwi Strawberry Juice Drink | Beverages | 0.15 mg | 1% |
| 6956 | Beverages, aloe vera juice drink, fortified with Vitamin C | Beverages | 0.15 mg | 1% |
| 6957 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.15 mg | 1% |
| 6958 | Beverages, V8 V-FUSION Juices, Tropical | Beverages | 0.15 mg | 1% |
| 6959 | Beverages, V8 SPLASH Smoothies, Strawberry Banana | Beverages | 0.15 mg | 1% |
| 6960 | Beverages, V8 SPLASH Smoothies, Tropical Colada | Beverages | 0.15 mg | 1% |
| 6961 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% |
| 6962 | Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO | Fruits and Fruit Juices | 0.15 mg | 1% |
| 6963 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.15 mg | 1% |
| 6964 | Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | Fruits and Fruit Juices | 0.15 mg | 1% |
| 6965 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 6966 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 0.15 mg | 1% |
| 6967 | Marmalade, orange | Sweets | 0.15 mg | 1% |
| 6968 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 0.15 mg | 1% |
| 6969 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 6970 | Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt | Sweets | 0.15 mg | 1% |
| 6971 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.15 mg | 1% |
| 6972 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 6973 | Candies, confectioner's coating, yogurt | Sweets | 0.14 mg | 1% |
| 6974 | Sherbet, orange | Sweets | 0.14 mg | 1% |
| 6975 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 0.14 mg | 1% |
| 6976 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 0.14 mg | 1% |
| 6977 | Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C | Fruits and Fruit Juices | 0.14 mg | 1% |
| 6978 | Candies, caramels | Sweets | 0.14 mg | 1% |
| 6979 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 0.14 mg | 1% |
| 6980 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 0.14 mg | 1% |
| 6981 | Feijoa, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 6982 | Clementines, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 6983 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.14 mg | 1% |
| 6984 | Rice noodles, cooked | Cereal Grains and Pasta | 0.14 mg | 1% |
| 6985 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.14 mg | 1% |
| 6986 | Fast foods, sundae, caramel | Fast Foods | 0.14 mg | 1% |
| 6987 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.14 mg | 1% |
| 6988 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 0.14 mg | 1% |
| 6989 | KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product | Dairy and Egg Products | 0.14 mg | 1% |
| 6990 | Salad dressing, mayonnaise, light | Fats and Oils | 0.14 mg | 1% |
| 6991 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 0.14 mg | 1% |
| 6992 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.14 mg | 1% |
| 6993 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.14 mg | 1% |
| 6994 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 0.14 mg | 1% |
| 6995 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 0.14 mg | 1% |
| 6996 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.13 mg | 1% |
| 6997 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.13 mg | 1% |
| 6998 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 0.13 mg | 1% |
| 6999 | Cheese, limburger | Dairy and Egg Products | 0.13 mg | 1% |
| 7000 | Cheese, neufchatel | Dairy and Egg Products | 0.13 mg | 1% |
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