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 10151–10200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10151 | Salad dressing, mayonnaise, soybean oil, without salt | Fats and Oils | 0.50 mg | 3% | USDA_SR |
| 10152 | Salad dressing, mayonnaise, imitation, milk cream | Fats and Oils | 0.50 mg | 3% | USDA_SR |
| 10153 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.50 mg | 3% | USDA_SR |
| 10154 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10155 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10156 | Potatoes, roasted, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10157 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.50 mg | 3% | USDA_SR |
| 10158 | Candies, MARS SNACKFOOD US, POP'ABLES MILKY WAY Brand Bite Size Candies | Sweets | 0.50 mg | 3% | USDA_SR |
| 10159 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10160 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10161 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10162 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10163 | Pork, cured, ham, separable fat, boneless, unheated | Pork Products | 0.50 mg | 3% | USDA_SR |
| 10164 | Pork, oriental style, dehydrated | Pork Products | 0.50 mg | 3% | USDA_SR |
| 10165 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.50 mg | 3% | USDA_SR |
| 10166 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | USDA_SR |
| 10167 | Soup, fish, homemade (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% | USDA_SR |
| 10168 | Candies, NESTLE, OH HENRY! Bar | Sweets | 0.50 mg | 3% | USDA_SR |
| 10169 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw | Pork Products | 0.50 mg | 3% | USDA_SR |
| 10170 | Babyfood, meat, beef with vegetables, toddler | Baby Foods | 0.50 mg | 3% | USDA_SR |
| 10171 | Fish, sheefish, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% | USDA_SR |
| 10172 | Whale, bowhead, subcutaneous fat (blubber) (Alaska Native) | American Indian/Alaska Native Foods | 0.50 mg | 3% | USDA_SR |
| 10173 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10174 | Sausage, smoked, with cheddar cheese, pre-cooked, reduced fat | Sausages and Luncheon meats | 0.50 mg | 3% | CNF |
| 10175 | Sausage, honey garlic, pork, cooked | Sausages and Luncheon meats | 0.50 mg | 3% | CNF |
| 10176 | Sausage, honey garlic, pork, raw | Sausages and Luncheon meats | 0.50 mg | 3% | CNF |
| 10177 | Potato, roasted, frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 10178 | Potato salad with egg | Mixed Dishes | 0.50 mg | 3% | CNF |
| 10179 | Sushi with fish and vegetables | Mixed Dishes | 0.50 mg | 3% | CNF |
| 10180 | Jam type spread, Double Fruit, light, apricot | Sweets | 0.50 mg | 3% | CNF |
| 10181 | Game meat, native, bowhead, blubber | Lamb, Veal and Game | 0.50 mg | 3% | CNF |
| 10182 | Fish, arctic char, native, meat, boiled | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10183 | Game meat, native, narwhal, blubber, boiled | Lamb, Veal and Game | 0.50 mg | 3% | CNF |
| 10184 | Pork, oriental style, dehydrated | Pork Products | 0.50 mg | 3% | CNF |
| 10185 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.50 mg | 3% | CNF |
| 10186 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10187 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10188 | Fast foods, entree, salad, vegetable, no dressing, with chicken | Fast Foods | 0.50 mg | 3% | CNF |
| 10189 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 3% | CNF |
| 10190 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.50 mg | 3% | CNF |
| 10191 | Candies, bars, Oh Henry! | Sweets | 0.50 mg | 3% | CNF |
| 10192 | Pie, peach, 2 crust | Baked Products | 0.50 mg | 3% | CNF |
| 10193 | Fish, arctic char, native, meat, raw | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10194 | Fish, burbot (loche), native, baked or broiled | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10195 | Crustaceans, crab, blue, canned, drained | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10196 | Crustaceans, crab, blue, boiled or steamed | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10197 | Fish, whitefish, lake, mixed species, native, smoked | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10198 | Fish, salmon, sockeye (red), baked or broiled | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10199 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
| 10200 | Fish, butterfish, raw | Finfish and Shellfish Products | 0.50 mg | 3% | CNF |
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