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 10301–10350 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10301 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.48 mg | 3% | CNF |
| 10302 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.48 mg | 3% | CNF |
| 10303 | Turkey, broiler, wing, meat only, roasted | Poultry Products | 0.48 mg | 3% | CNF |
| 10304 | Turkey, all classes, back, meat and skin, raw | Poultry Products | 0.48 mg | 3% | CNF |
| 10305 | Lamb, New Zealand, imported, subcutaneous fat, raw | Lamb, Veal, and Game Products | 0.47 mg | 3% | USDA_SR |
| 10306 | Fish, whitefish, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.47 mg | 3% | USDA_SR |
| 10307 | Babyfood, dinner, vegetables and dumplings and beef, junior | Baby Foods | 0.47 mg | 3% | USDA_SR |
| 10308 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 0.47 mg | 3% | USDA_SR |
| 10309 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 0.47 mg | 3% | USDA_SR |
| 10310 | Beef, New Zealand, imported, subcutaneous fat, cooked | Beef Products | 0.47 mg | 3% | USDA_SR |
| 10311 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 0.47 mg | 3% | USDA_SR |
| 10312 | Cheese, mexican, queso anejo | Dairy and Egg Products | 0.47 mg | 3% | USDA_SR |
| 10313 | Babyfood, cereal, egg yolks and bacon, junior | Baby Foods | 0.47 mg | 3% | USDA_SR |
| 10314 | Babyfood, cereal, with egg yolks, strained | Baby Foods | 0.47 mg | 3% | USDA_SR |
| 10315 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 0.47 mg | 3% | USDA_SR |
| 10316 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10317 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10318 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10319 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10320 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10321 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10322 | Cornstarch | Cereal Grains and Pasta | 0.47 mg | 3% | USDA_SR |
| 10323 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10324 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10325 | Pork, fresh, composite of separable fat, with added solution, raw | Pork Products | 0.47 mg | 3% | USDA_SR |
| 10326 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10327 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10328 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10329 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% | USDA_SR |
| 10330 | Frozen novelties, juice type, orange | Sweets | 0.47 mg | 3% | USDA_SR |
| 10331 | Dip, cream cheese base | Soups, Sauces and Gravies | 0.47 mg | 3% | CNF |
| 10332 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10333 | Dessert, frozen, juice, orange | Sweets | 0.47 mg | 3% | CNF |
| 10334 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10335 | Soup, NISSIN, CUP NOODLES, ramen noodles, chicken flavour, dry, water added | Soups, Sauces and Gravies | 0.47 mg | 3% | CNF |
| 10336 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10337 | Grains, cornstarch | Cereals, Grains and Pasta | 0.47 mg | 3% | CNF |
| 10338 | Cheesecake, prepared from mix, no bake type | Baked Products | 0.47 mg | 3% | CNF |
| 10339 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10340 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10341 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10342 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10343 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10344 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10345 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10346 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10347 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 3% | CNF |
| 10348 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.47 mg | 3% | CNF |
| 10349 | Soup, vegetable with beef (and barley), canned, condensed | Soups, Sauces and Gravies | 0.47 mg | 3% | CNF |
| 10350 | Gravy, chicken, canned | Soups, Sauces and Gravies | 0.47 mg | 3% | CNF |
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