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 7051–7100 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7051 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.12 mg | 1% |
| 7052 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 1% |
| 7053 | Puddings, banana, dry mix, instant, with added oil | Sweets | 0.12 mg | 1% |
| 7054 | Puddings, tapioca, dry mix | Sweets | 0.12 mg | 1% |
| 7055 | Puddings, banana, dry mix, instant | Sweets | 0.12 mg | 1% |
| 7056 | Toppings, pineapple | Sweets | 0.12 mg | 1% |
| 7057 | Pummelo, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 7058 | Sweeteners, tabletop, fructose, liquid | Sweets | 0.11 mg | 1% |
| 7059 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 0.11 mg | 1% |
| 7060 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.11 mg | 1% |
| 7061 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 0.11 mg | 1% |
| 7062 | Puddings, rice, ready-to-eat | Sweets | 0.11 mg | 1% |
| 7063 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 0.11 mg | 1% |
| 7064 | Beverages, Orange juice drink | Beverages | 0.11 mg | 1% |
| 7065 | Puddings, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% |
| 7066 | Syrups, maple | Sweets | 0.11 mg | 1% |
| 7067 | Beverages, carbonated, SPRITE, lemon-lime, without caffeine | Beverages | 0.11 mg | 1% |
| 7068 | Cheese, cream | Dairy and Egg Products | 0.11 mg | 1% |
| 7069 | Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | Beverages | 0.11 mg | 1% |
| 7070 | Whiskey sour mix, bottled, with added potassium and sodium | Beverages | 0.11 mg | 1% |
| 7071 | Beverages, Whiskey sour mix, bottled | Beverages | 0.11 mg | 1% |
| 7072 | Beverages, carbonated, cola, fast-food cola | Beverages | 0.11 mg | 1% |
| 7073 | Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine | Beverages | 0.11 mg | 1% |
| 7074 | Beverages, shake, fast food, strawberry | Beverages | 0.11 mg | 1% |
| 7075 | Syrup, maple, Canadian | Sweets | 0.11 mg | 1% |
| 7076 | Babyfood, juice, orange and banana | Baby Foods | 0.11 mg | 1% |
| 7077 | Babyfood, dessert, dutch apple, junior | Baby Foods | 0.11 mg | 1% |
| 7078 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 7079 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 7080 | Cream, fluid, heavy whipping | Dairy and Egg Products | 0.10 mg | 1% |
| 7081 | Milk, sheep, fluid | Dairy and Egg Products | 0.10 mg | 1% |
| 7082 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.10 mg | 1% |
| 7083 | Babyfood, cherry cobbler, junior | Baby Foods | 0.10 mg | 1% |
| 7084 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 0.10 mg | 1% |
| 7085 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 0.10 mg | 1% |
| 7086 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 0.10 mg | 1% |
| 7087 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 0.10 mg | 1% |
| 7088 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.10 mg | 1% |
| 7089 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 0.10 mg | 1% |
| 7090 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.10 mg | 1% |
| 7091 | Cranberry juice cocktail, bottled | Beverages | 0.10 mg | 1% |
| 7092 | Carbonated beverage, chocolate-flavored soda | Beverages | 0.10 mg | 1% |
| 7093 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.10 mg | 1% |
| 7094 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 0.10 mg | 1% |
| 7095 | Beverages, orange and apricot juice drink, canned | Beverages | 0.10 mg | 1% |
| 7096 | Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.10 mg | 1% |
| 7097 | Soup, cream of chicken, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.10 mg | 1% |
| 7098 | Whipped topping, frozen, low fat | Dairy and Egg Products | 0.10 mg | 1% |
| 7099 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 0.10 mg | 1% |
| 7100 | Alcoholic beverage, rice (sake) | Beverages | 0.10 mg | 1% |
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