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 10051–10100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10051 | Fish, salmon, sockeye, cooked, dry heat | Finfish and Shellfish Products | 0.52 mg | 3% | USDA_SR |
| 10052 | Cake, angelfood, commercially prepared | Baked Products | 0.52 mg | 3% | USDA_SR |
| 10053 | Babyfood, dinner, broccoli and chicken, junior | Baby Foods | 0.52 mg | 3% | USDA_SR |
| 10054 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.52 mg | 3% | USDA_SR |
| 10055 | Cheese, gjetost | Dairy and Egg Products | 0.52 mg | 3% | USDA_SR |
| 10056 | Cheese, provolone | Dairy and Egg Products | 0.52 mg | 3% | USDA_SR |
| 10057 | Ice creams, BREYERS, All Natural Light Mint Chocolate Chip | Sweets | 0.52 mg | 3% | USDA_SR |
| 10058 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10059 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10060 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10061 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10062 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10063 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10064 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10065 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10066 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10067 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10068 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10069 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.52 mg | 3% | USDA_SR |
| 10070 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.52 mg | 3% | USDA_SR |
| 10071 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10072 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10073 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10074 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% | USDA_SR |
| 10075 | Pork, fresh, belly, raw | Pork Products | 0.52 mg | 3% | USDA_SR |
| 10076 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.52 mg | 3% | USDA_SR |
| 10077 | Turkey, all classes, back, meat only, raw | Poultry Products | 0.52 mg | 3% | CNF |
| 10078 | Pad thaï with chicken | Mixed Dishes | 0.52 mg | 3% | CNF |
| 10079 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10080 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10081 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10082 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10083 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10084 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10085 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10086 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.52 mg | 3% | CNF |
| 10087 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10088 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.52 mg | 3% | CNF |
| 10089 | Cake, angel food, commercial | Baked Products | 0.52 mg | 3% | CNF |
| 10090 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10091 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10092 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10093 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10094 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10095 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.52 mg | 3% | CNF |
| 10096 | Pork, wholesale cuts, belly, raw | Pork Products | 0.52 mg | 3% | CNF |
| 10097 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.52 mg | 3% | CNF |
| 10098 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 0.52 mg | 3% | CNF |
| 10099 | Soup, chicken noodle, canned, condensed | Soups, Sauces and Gravies | 0.52 mg | 3% | CNF |
| 10100 | Turkey, hen, wing, meat and skin, roasted | Poultry Products | 0.52 mg | 3% | CNF |
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