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 10251–10300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10251 | Candies, Reese's Pieces | Sweets | 0.49 mg | 3% | CNF |
| 10252 | Candies, bars, Mars | Sweets | 0.49 mg | 3% | CNF |
| 10253 | Fish, cod (scrod), atlantic, baked or broiled | Finfish and Shellfish Products | 0.49 mg | 3% | CNF |
| 10254 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 0.49 mg | 3% | CNF |
| 10255 | Fish, cod (scrod), atlantic, canned, solids and liquid | Finfish and Shellfish Products | 0.49 mg | 3% | CNF |
| 10256 | Fish, cisco (lake herring, tullibee), native, smoked | Finfish and Shellfish Products | 0.49 mg | 3% | CNF |
| 10257 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.49 mg | 3% | CNF |
| 10258 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.49 mg | 3% | CNF |
| 10259 | Deli-meat, chicken breast, cooked, extra lean | Sausages and Luncheon meats | 0.49 mg | 3% | CNF |
| 10260 | Cheese, parmesan, dry grated | Dairy and Egg Products | 0.49 mg | 3% | CNF |
| 10261 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.49 mg | 3% | USDA_FF |
| 10262 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.48 mg | 3% | USDA_FF |
| 10263 | SILK Vanilla soy yogurt (family size) | Legumes and Legume Products | 0.48 mg | 3% | USDA_SR |
| 10264 | Cake, yellow, unenriched, dry mix | Baked Products | 0.48 mg | 3% | USDA_SR |
| 10265 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 0.48 mg | 3% | USDA_SR |
| 10266 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.48 mg | 3% | USDA_SR |
| 10267 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.48 mg | 3% | USDA_SR |
| 10268 | Soup, clam chowder, new england, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.48 mg | 3% | USDA_SR |
| 10269 | Blackberry juice, canned | Fruits and Fruit Juices | 0.48 mg | 3% | USDA_SR |
| 10270 | Salmon, sockeye, canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.48 mg | 3% | USDA_SR |
| 10271 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.48 mg | 3% | USDA_SR |
| 10272 | Pie, cherry, commercially prepared | Baked Products | 0.48 mg | 3% | USDA_SR |
| 10273 | Fish, bluefish, raw | Finfish and Shellfish Products | 0.48 mg | 3% | USDA_SR |
| 10274 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 0.48 mg | 3% | USDA_SR |
| 10275 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10276 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10277 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10278 | Ice creams, chocolate, light, no sugar added | Sweets | 0.48 mg | 3% | USDA_SR |
| 10279 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10280 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.48 mg | 3% | USDA_SR |
| 10281 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10282 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10283 | Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw | Pork Products | 0.48 mg | 3% | USDA_SR |
| 10284 | Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | Pork Products | 0.48 mg | 3% | USDA_SR |
| 10285 | Jujube, raw | Fruits and Fruit Juices | 0.48 mg | 3% | USDA_SR |
| 10286 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | USDA_SR |
| 10287 | Fish, salmon, sockeye (red), canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.48 mg | 3% | CNF |
| 10288 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 10289 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 10290 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.48 mg | 3% | CNF |
| 10291 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 0.48 mg | 3% | CNF |
| 10292 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.48 mg | 3% | CNF |
| 10293 | Blackberry juice, canned | Fruits and fruit juices | 0.48 mg | 3% | CNF |
| 10294 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.48 mg | 3% | CNF |
| 10295 | Fish, bluefish, raw | Finfish and Shellfish Products | 0.48 mg | 3% | CNF |
| 10296 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.48 mg | 3% | CNF |
| 10297 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 10298 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 10299 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% | CNF |
| 10300 | Jujube (chinese date), raw | Fruits and fruit juices | 0.48 mg | 3% | CNF |
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