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 7201–7250 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7201 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 0.07 mg | 0% |
| 7202 | Shortening, vegetable, household, composite | Fats and Oils | 0.07 mg | 0% |
| 7203 | Cranberry juice cocktail, frozen concentrate, prepared with water | Beverages | 0.07 mg | 0% |
| 7204 | Gravy, HEINZ Home Style, classic chicken | Soups, Sauces, and Gravies | 0.07 mg | 0% |
| 7205 | Beverages, cranberry-apple juice drink, bottled | Beverages | 0.07 mg | 0% |
| 7206 | Beverages, OCEAN SPRAY, Light Cranberry | Beverages | 0.07 mg | 0% |
| 7207 | Soup, chicken broth, ready-to-serve | Soups, Sauces, and Gravies | 0.07 mg | 0% |
| 7208 | Rose-apples, raw | Fruits and Fruit Juices | 0.07 mg | 0% |
| 7209 | Peach nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 0% |
| 7210 | Puddings, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.07 mg | 0% |
| 7211 | Desserts, rennin, vanilla, dry mix | Sweets | 0.07 mg | 0% |
| 7212 | Syrups, table blends, pancake, with 2% maple | Sweets | 0.07 mg | 0% |
| 7213 | Peach nectar, canned, with sucralose, without added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 0% |
| 7214 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 0.07 mg | 0% |
| 7215 | Ice creams, vanilla, light, soft-serve | Sweets | 0.06 mg | 0% |
| 7216 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.06 mg | 0% |
| 7217 | Milk, buttermilk, fluid, cultured, reduced fat | Dairy and Egg Products | 0.06 mg | 0% |
| 7218 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 0.06 mg | 0% |
| 7219 | Lemon juice from concentrate, bottled, CONCORD | Fruits and Fruit Juices | 0.06 mg | 0% |
| 7220 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 0.06 mg | 0% |
| 7221 | Beverages, coffee, instant, with whitener, reduced calorie | Beverages | 0.06 mg | 0% |
| 7222 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 0.06 mg | 0% |
| 7223 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.06 mg | 0% |
| 7224 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.06 mg | 0% |
| 7225 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.06 mg | 0% |
| 7226 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.06 mg | 0% |
| 7227 | Gelatin desserts, dry mix, reduced calorie, with aspartame | Sweets | 0.06 mg | 0% |
| 7228 | Puddings, tapioca, dry mix, prepared with whole milk | Sweets | 0.06 mg | 0% |
| 7229 | Puddings, tapioca, dry mix, prepared with 2% milk | Sweets | 0.06 mg | 0% |
| 7230 | Flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.06 mg | 0% |
| 7231 | Frostings, white, fluffy, dry mix, prepared with water | Sweets | 0.06 mg | 0% |
| 7232 | Sugars, powdered | Sweets | 0.06 mg | 0% |
| 7233 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 0.06 mg | 0% |
| 7234 | Ice creams, BREYERS, All Natural Light Vanilla | Sweets | 0.06 mg | 0% |
| 7235 | Sweeteners, for baking, contains sugar and sucralose | Sweets | 0.06 mg | 0% |
| 7236 | Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.06 mg | 0% |
| 7237 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 0.06 mg | 0% |
| 7238 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 0.06 mg | 0% |
| 7239 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.06 mg | 0% |
| 7240 | Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | Dairy and Egg Products | 0.06 mg | 0% |
| 7241 | Whey, sweet, fluid | Dairy and Egg Products | 0.06 mg | 0% |
| 7242 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.06 mg | 0% |
| 7243 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 0.06 mg | 0% |
| 7244 | Soup, vegetable broth, ready to serve | Soups, Sauces, and Gravies | 0.06 mg | 0% |
| 7245 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | Dairy and Egg Products | 0.06 mg | 0% |
| 7246 | KRAFT BREAKSTONE'S Reduced Fat Sour Cream | Dairy and Egg Products | 0.06 mg | 0% |
| 7247 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 0.06 mg | 0% |
| 7248 | Alcoholic beverage, liqueur, coffee, 53 proof | Beverages | 0.06 mg | 0% |
| 7249 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 0.06 mg | 0% |
| 7250 | Beverages, Energy drink, RED BULL | Beverages | 0.06 mg | 0% |
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