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 7351–7400 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 7351 | Beverages, Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 0.04 mg | 0% |
| 7352 | Fruit syrup | Sweets | 0.04 mg | 0% |
| 7353 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 0.04 mg | 0% |
| 7354 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 0.04 mg | 0% |
| 7355 | Sweeteners, tabletop, saccharin (sodium saccharin) | Sweets | 0.04 mg | 0% |
| 7356 | Puddings, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.04 mg | 0% |
| 7357 | Sweeteners, tabletop, aspartame, EQUAL, packets | Sweets | 0.04 mg | 0% |
| 7358 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 0.04 mg | 0% |
| 7359 | Salad dressing, sweet and sour | Fats and Oils | 0.04 mg | 0% |
| 7360 | Cream substitute, powdered, light | Dairy and Egg Products | 0.03 mg | 0% |
| 7361 | Syrup, fruit flavored | Sweets | 0.03 mg | 0% |
| 7362 | Alcoholic beverage, beer, light | Beverages | 0.03 mg | 0% |
| 7363 | Alcoholic beverage, pina colada, canned | Beverages | 0.03 mg | 0% |
| 7364 | Syrups, table blends, pancake, reduced-calorie | Sweets | 0.03 mg | 0% |
| 7365 | Syrups, table blends, pancake | Sweets | 0.03 mg | 0% |
| 7366 | Syrups, corn, high-fructose | Sweets | 0.03 mg | 0% |
| 7367 | Frostings, glaze, prepared-from-recipe | Sweets | 0.03 mg | 0% |
| 7368 | Candies, toffee, prepared-from-recipe | Sweets | 0.03 mg | 0% |
| 7369 | Tea, herbal, brewed, Hohoysi (Hopi) | American Indian/Alaska Native Foods | 0.03 mg | 0% |
| 7370 | Frozen novelties, Sugar Free, CREAMSICLE Pops | Sweets | 0.03 mg | 0% |
| 7371 | Cream, fluid, light whipping | Dairy and Egg Products | 0.03 mg | 0% |
| 7372 | Yogurt, Greek, 2% fat, apricot, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7373 | Dessert topping, powdered | Dairy and Egg Products | 0.03 mg | 0% |
| 7374 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.03 mg | 0% |
| 7375 | Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7376 | Yogurt, Greek, 2% fat, pineapple, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7377 | Oil, sunflower, linoleic (less than 60%) | Fats and Oils | 0.03 mg | 0% |
| 7378 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 0.03 mg | 0% |
| 7379 | Yogurt, Greek, 2%fat, coconut blend, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7380 | Cream substitute, liquid, with hydrogenated vegetable oil and soy protein | Dairy and Egg Products | 0.03 mg | 0% |
| 7381 | Cream substitute, liquid, with lauric acid oil and sodium caseinate | Dairy and Egg Products | 0.03 mg | 0% |
| 7382 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.03 mg | 0% |
| 7383 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.03 mg | 0% |
| 7384 | Milk, human, mature, fluid | Dairy and Egg Products | 0.03 mg | 0% |
| 7385 | Yogurt, Greek, whole, plain, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7386 | Yogurt, Greek, nonfat, lemon blend, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7387 | Yogurt, Greek, nonfat, peach, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7388 | Yogurt, Greek, nonfat, plain, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7389 | Yogurt, Greek, nonfat, raspberry, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7390 | Oil, peanut, salad or cooking | Fats and Oils | 0.03 mg | 0% |
| 7391 | Beverages, carbonated, limeade, high caffeine | Beverages | 0.03 mg | 0% |
| 7392 | Beverages, OCEAN SPRAY, Cran Lemonade | Beverages | 0.03 mg | 0% |
| 7393 | Alcoholic beverages, beer, higher alcohol | Beverages | 0.03 mg | 0% |
| 7394 | Beverages, Malt liquor beverage | Beverages | 0.03 mg | 0% |
| 7395 | Yogurt, Greek, 2% fat, mango, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% |
| 7396 | Reddi Wip Fat Free Whipped Topping | Dairy and Egg Products | 0.03 mg | 0% |
| 7397 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.03 mg | 0% |
| 7398 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 0.03 mg | 0% |
| 7399 | Vinegar, distilled | Spices and Herbs | 0.03 mg | 0% |
| 7400 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 0.03 mg | 0% |
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