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 7151–7200 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7151 | Lemonade, frozen concentrate, pink | Beverages | 0.08 mg | 0% |
| 7152 | Beverages, coffee substitute, cereal grain beverage, prepared with water | Beverages | 0.08 mg | 0% |
| 7153 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 0.08 mg | 0% |
| 7154 | Beverages, tea, herb, brewed, chamomile | Beverages | 0.08 mg | 0% |
| 7155 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7156 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7157 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7158 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7159 | Alcoholic beverage, whiskey sour, prepared from item 14028 | Beverages | 0.08 mg | 0% |
| 7160 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.08 mg | 0% |
| 7161 | Tea, tundra, herb and laborador combination (Alaska Native) | American Indian/Alaska Native Foods | 0.08 mg | 0% |
| 7162 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 0.08 mg | 0% |
| 7163 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 0.08 mg | 0% |
| 7164 | Lemon juice, raw | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7165 | Candies, confectioner's coating, butterscotch | Sweets | 0.08 mg | 0% |
| 7166 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7167 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7168 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7169 | Flan, caramel custard, dry mix | Sweets | 0.08 mg | 0% |
| 7170 | Puddings, vanilla, dry mix, regular | Sweets | 0.08 mg | 0% |
| 7171 | Puddings, lemon, dry mix, instant | Sweets | 0.08 mg | 0% |
| 7172 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7173 | Whey, acid, fluid | Dairy and Egg Products | 0.08 mg | 0% |
| 7174 | Yogurt, plain, low fat | Dairy and Egg Products | 0.08 mg | 0% |
| 7175 | Soup, SWANSON, vegetable broth | Soups, Sauces, and Gravies | 0.08 mg | 0% |
| 7176 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 0.08 mg | 0% |
| 7177 | Beverages, tea, hibiscus, brewed | Beverages | 0.08 mg | 0% |
| 7178 | Egg, white, raw, fresh | Dairy and Egg Products | 0.08 mg | 0% |
| 7179 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 0.08 mg | 0% |
| 7180 | Syrups, table blends, pancake, with 2% maple, with added potassium | Sweets | 0.07 mg | 0% |
| 7181 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 0.07 mg | 0% |
| 7182 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.07 mg | 0% |
| 7183 | Oil, rice bran | Fats and Oils | 0.07 mg | 0% |
| 7184 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 0.07 mg | 0% |
| 7185 | Cream, sour, cultured | Dairy and Egg Products | 0.07 mg | 0% |
| 7186 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 0.07 mg | 0% |
| 7187 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 0.07 mg | 0% |
| 7188 | Yogurt, Greek, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.07 mg | 0% |
| 7189 | Yogurt, Greek, strawberry, lowfat | Dairy and Egg Products | 0.07 mg | 0% |
| 7190 | Apples, raw, without skin | Fruits and Fruit Juices | 0.07 mg | 0% |
| 7191 | Beverages, grape drink, canned | Beverages | 0.07 mg | 0% |
| 7192 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 0.07 mg | 0% |
| 7193 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.07 mg | 0% |
| 7194 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 0.07 mg | 0% |
| 7195 | Alcoholic beverage, creme de menthe, 72 proof | Beverages | 0.07 mg | 0% |
| 7196 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 0.07 mg | 0% |
| 7197 | Sour cream, light | Dairy and Egg Products | 0.07 mg | 0% |
| 7198 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 0.07 mg | 0% |
| 7199 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.07 mg | 0% |
| 7200 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 0.07 mg | 0% |
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