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 7301–7350 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7301 | Rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.05 mg | 0% |
| 7302 | Rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.05 mg | 0% |
| 7303 | Puddings, banana, dry mix, instant, prepared with whole milk | Sweets | 0.05 mg | 0% |
| 7304 | Puddings, banana, dry mix, regular | Sweets | 0.05 mg | 0% |
| 7305 | Sugars, granulated | Sweets | 0.05 mg | 0% |
| 7306 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 0.05 mg | 0% |
| 7307 | Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water | Beverages | 0.05 mg | 0% |
| 7308 | Carbonated beverage, low calorie, other than cola or pepper, with sodium saccharin, without caffeine | Beverages | 0.04 mg | 0% |
| 7309 | Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk | Dairy and Egg Products | 0.04 mg | 0% |
| 7310 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 0.04 mg | 0% |
| 7311 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 0.04 mg | 0% |
| 7312 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 0.04 mg | 0% |
| 7313 | Yogurt, Greek, vanilla, lowfat | Dairy and Egg Products | 0.04 mg | 0% |
| 7314 | Soup, SWANSON, beef broth, lower sodium | Soups, Sauces, and Gravies | 0.04 mg | 0% |
| 7315 | Yogurt, Greek, nonfat, vanilla, DANNON OIKOS | Dairy and Egg Products | 0.04 mg | 0% |
| 7316 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 0.04 mg | 0% |
| 7317 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 0.04 mg | 0% |
| 7318 | Beverages, coffee, ready to drink, milk based, sweetened | Beverages | 0.04 mg | 0% |
| 7319 | Beverages, coffee, instant, decaffeinated, prepared with water | Beverages | 0.04 mg | 0% |
| 7320 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 0.04 mg | 0% |
| 7321 | Beverages, OCEAN SPRAY, Diet Cranberry Juice | Beverages | 0.04 mg | 0% |
| 7322 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 0.04 mg | 0% |
| 7323 | Beverages, OCEAN SPRAY, Diet Cran Cherry | Beverages | 0.04 mg | 0% |
| 7324 | Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener | Beverages | 0.04 mg | 0% |
| 7325 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof | Beverages | 0.04 mg | 0% |
| 7326 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof | Beverages | 0.04 mg | 0% |
| 7327 | Beverages, Energy Drink, Monster, fortified with vitamins C, B2, B3, B6, B12 | Beverages | 0.04 mg | 0% |
| 7328 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 0.04 mg | 0% |
| 7329 | Margarine-like, margarine-butter blend, soybean oil and butter | Fats and Oils | 0.04 mg | 0% |
| 7330 | Soup, beef broth, less/reduced sodium, ready to serve | Soups, Sauces, and Gravies | 0.04 mg | 0% |
| 7331 | Beverages, Mixed vegetable and fruit juice drink, with added nutrients | Beverages | 0.04 mg | 0% |
| 7332 | Beverages, carbonated, low calorie, other than cola or pepper, without caffeine | Beverages | 0.04 mg | 0% |
| 7333 | Beverages, carbonated, low calorie, other than cola or pepper, with aspartame, contains caffeine | Beverages | 0.04 mg | 0% |
| 7334 | Beverages, carbonated, pepper-type, contains caffeine | Beverages | 0.04 mg | 0% |
| 7335 | Beverages, Cranberry juice cocktail | Beverages | 0.04 mg | 0% |
| 7336 | Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener | Dairy and Egg Products | 0.04 mg | 0% |
| 7337 | Margarine-like, vegetable oil-butter spread, tub, with salt | Fats and Oils | 0.04 mg | 0% |
| 7338 | Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | Fats and Oils | 0.04 mg | 0% |
| 7339 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 94 proof | Beverages | 0.04 mg | 0% |
| 7340 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 proof | Beverages | 0.04 mg | 0% |
| 7341 | Beverages, coffee, instant, regular, prepared with water | Beverages | 0.04 mg | 0% |
| 7342 | Beverages, OCEAN SPRAY, Cran Grape | Beverages | 0.04 mg | 0% |
| 7343 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 0.04 mg | 0% |
| 7344 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 0.04 mg | 0% |
| 7345 | Beverages, fruit juice drink, reduced sugar, with vitamin E added | Beverages | 0.04 mg | 0% |
| 7346 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof | Beverages | 0.04 mg | 0% |
| 7347 | Beverages, OCEAN SPRAY, Ruby Red cranberry | Beverages | 0.04 mg | 0% |
| 7348 | Beverages, orange drink, canned, with added vitamin C | Beverages | 0.04 mg | 0% |
| 7349 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 0.04 mg | 0% |
| 7350 | Vegetable oil-butter spread, reduced calorie | Fats and Oils | 0.04 mg | 0% |
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