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 10201–10250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10201 | Drink, fruit punch flavour, powder | Beverages | 0.50 mg | 3% | CNF |
| 10202 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 0.50 mg | 3% | CNF |
| 10203 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 10204 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 10205 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 10206 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 10207 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.50 mg | 3% | CNF |
| 10208 | Acerola juice, raw | Fruits and fruit juices | 0.50 mg | 3% | CNF |
| 10209 | Soup, bean with bacon, dehydrated, water added | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10210 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10211 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10212 | Soup, cream, chicken, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 3% | CNF |
| 10213 | Turkey, tom, wing, meat and skin, roasted | Poultry Products | 0.50 mg | 3% | CNF |
| 10214 | Turkey, all classes, wing, meat and skin, roasted | Poultry Products | 0.50 mg | 3% | CNF |
| 10215 | Cheese, brie | Dairy and Egg Products | 0.50 mg | 3% | CNF |
| 10216 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.49 mg | 3% | USDA_FF |
| 10217 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 0.49 mg | 3% | USDA_SR |
| 10218 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.49 mg | 3% | USDA_SR |
| 10219 | CAMPBELL'S CHUNKY, Hearty Beef Barley Soup | Soups, Sauces, and Gravies | 0.49 mg | 3% | USDA_SR |
| 10220 | Fish, cod, Atlantic, canned, solids and liquid | Finfish and Shellfish Products | 0.49 mg | 3% | USDA_SR |
| 10221 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 0.49 mg | 3% | USDA_SR |
| 10222 | Babyfood, dinner, vegetables, noodles and chicken, junior | Baby Foods | 0.49 mg | 3% | USDA_SR |
| 10223 | Babyfood, dinner, chicken noodle, junior | Baby Foods | 0.49 mg | 3% | USDA_SR |
| 10224 | Babyfood, dinner, chicken noodle, strained | Baby Foods | 0.49 mg | 3% | USDA_SR |
| 10225 | Fish, cod, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.49 mg | 3% | USDA_SR |
| 10226 | Fish, cisco, smoked | Finfish and Shellfish Products | 0.49 mg | 3% | USDA_SR |
| 10227 | Cheese, parmesan, grated | Dairy and Egg Products | 0.49 mg | 3% | USDA_SR |
| 10228 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.49 mg | 3% | USDA_SR |
| 10229 | Jams and preserves, apricot | Sweets | 0.49 mg | 3% | USDA_SR |
| 10230 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.49 mg | 3% | USDA_SR |
| 10231 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% | USDA_SR |
| 10232 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% | USDA_SR |
| 10233 | Jams and preserves | Sweets | 0.49 mg | 3% | USDA_SR |
| 10234 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 0.49 mg | 3% | USDA_SR |
| 10235 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 3% | USDA_SR |
| 10236 | Candies, REESE'S PIECES Candy | Sweets | 0.49 mg | 3% | USDA_SR |
| 10237 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 0.49 mg | 3% | USDA_SR |
| 10238 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.49 mg | 3% | USDA_SR |
| 10239 | Fish, salmon, red, (sockeye), kippered (Alaska Native) | American Indian/Alaska Native Foods | 0.49 mg | 3% | USDA_SR |
| 10240 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 0.49 mg | 3% | CNF |
| 10241 | Chicken, broiler, breast, skinless, boneless, meat, braised | Poultry Products | 0.49 mg | 3% | CNF |
| 10242 | Deli-meat, prosciutto (cotto ham), extra lean | Sausages and Luncheon meats | 0.49 mg | 3% | CNF |
| 10243 | Wiener (frankfurter), European | Sausages and Luncheon meats | 0.49 mg | 3% | CNF |
| 10244 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 0.49 mg | 3% | CNF |
| 10245 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% | CNF |
| 10246 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 0.49 mg | 3% | CNF |
| 10247 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% | CNF |
| 10248 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.49 mg | 3% | CNF |
| 10249 | Sweets, jams and preserves, apricot | Sweets | 0.49 mg | 3% | CNF |
| 10250 | Sweets, jams and preserves | Sweets | 0.49 mg | 3% | CNF |
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