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 9151–9200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9151 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9152 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9153 | Cardoon, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9154 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.70 mg | 4% | USDA_SR |
| 9155 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9156 | Cloudberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 4% | USDA_SR |
| 9157 | Rice noodles, dry | Cereal Grains and Pasta | 0.70 mg | 4% | USDA_SR |
| 9158 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9159 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9160 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9161 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9162 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9163 | Babyfood, green beans and turkey, strained | Baby Foods | 0.70 mg | 4% | USDA_SR |
| 9164 | Candies, NESTLE, CRUNCH Bar and Dessert Topping | Sweets | 0.70 mg | 4% | USDA_SR |
| 9165 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9166 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9167 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9168 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 4% | USDA_SR |
| 9169 | Quinces, raw | Fruits and Fruit Juices | 0.70 mg | 4% | USDA_SR |
| 9170 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 0.70 mg | 4% | USDA_SR |
| 9171 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 0.70 mg | 4% | USDA_SR |
| 9172 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.70 mg | 4% | USDA_SR |
| 9173 | Sausage, Italian, pork, reduced fat and sodium, raw | Sausages and Luncheon meats | 0.70 mg | 4% | CNF |
| 9174 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9175 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9176 | Fish, salmon, native, eggs, raw | Finfish and Shellfish Products | 0.70 mg | 4% | CNF |
| 9177 | Fish, cisco (lake herring, tullibee), native, baked | Finfish and Shellfish Products | 0.70 mg | 4% | CNF |
| 9178 | Game meat, native, beaver, tail, roasted | Lamb, Veal and Game | 0.70 mg | 4% | CNF |
| 9179 | Game meat, native, walrus, blubber, boiled | Lamb, Veal and Game | 0.70 mg | 4% | CNF |
| 9180 | Game meat, native, narwhal, skin (muktuk), aged | Lamb, Veal and Game | 0.70 mg | 4% | CNF |
| 9181 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9182 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9183 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 0.70 mg | 4% | CNF |
| 9184 | Gravy, meat or poultry, prepared, low sodium | Soups, Sauces and Gravies | 0.70 mg | 4% | CNF |
| 9185 | Turkey, tom, thigh, meat only, raw | Poultry Products | 0.70 mg | 4% | CNF |
| 9186 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.70 mg | 4% | CNF |
| 9187 | Candies, bars, Nestle Crunch | Sweets | 0.70 mg | 4% | CNF |
| 9188 | Veal, milk-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 0.70 mg | 4% | CNF |
| 9189 | Fish, salmon, chum (keta), canned, drained, solids with bone, salted | Finfish and Shellfish Products | 0.70 mg | 4% | CNF |
| 9190 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 0.70 mg | 4% | CNF |
| 9191 | Fish, salmon, chum (keta), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 0.70 mg | 4% | CNF |
| 9192 | Fish, sturgeon, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 4% | CNF |
| 9193 | Malted milk, natural flavour, powder | Beverages | 0.70 mg | 4% | CNF |
| 9194 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9195 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9196 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9197 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9198 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9199 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
| 9200 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% | CNF |
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