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 10351–10400 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10351 | Turkey, broiler, wing, meat and skin, roasted | Poultry Products | 0.47 mg | 3% | CNF |
| 10352 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 0.47 mg | 3% | CNF |
| 10353 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 0.47 mg | 3% | CNF |
| 10354 | Milk, dry whole | Dairy and Egg Products | 0.47 mg | 3% | CNF |
| 10355 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 0.46 mg | 3% | USDA_FF |
| 10356 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% | USDA_SR |
| 10357 | Fish, sheepshead, raw | Finfish and Shellfish Products | 0.46 mg | 3% | USDA_SR |
| 10358 | Fish, pollock, Atlantic, raw | Finfish and Shellfish Products | 0.46 mg | 3% | USDA_SR |
| 10359 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% | USDA_SR |
| 10360 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.46 mg | 3% | USDA_SR |
| 10361 | Fish, turbot, european, cooked, dry heat | Finfish and Shellfish Products | 0.46 mg | 3% | USDA_SR |
| 10362 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.46 mg | 3% | USDA_SR |
| 10363 | Babyfood, dinner, macaroni and tomato and beef, strained | Baby Foods | 0.46 mg | 3% | USDA_SR |
| 10364 | Shake, fast food, vanilla | Beverages | 0.46 mg | 3% | USDA_SR |
| 10365 | Alcoholic beverage, wine, table, red | Beverages | 0.46 mg | 3% | USDA_SR |
| 10366 | Chicken, broilers or fryers, wing, meat and skin, raw | Poultry Products | 0.46 mg | 3% | USDA_SR |
| 10367 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.46 mg | 3% | USDA_SR |
| 10368 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.46 mg | 3% | USDA_SR |
| 10369 | Chicken, broiler, rotisserie, BBQ, breast, meat only | Poultry Products | 0.46 mg | 3% | USDA_SR |
| 10370 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10371 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10372 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10373 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10374 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10375 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10376 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10377 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10378 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.46 mg | 3% | USDA_SR |
| 10379 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | USDA_SR |
| 10380 | Pork, fresh, separable fat, cooked | Pork Products | 0.46 mg | 3% | USDA_SR |
| 10381 | Frozen yogurts, flavors other than chocolate | Sweets | 0.46 mg | 3% | USDA_SR |
| 10382 | Frozen yogurts, chocolate | Sweets | 0.46 mg | 3% | USDA_SR |
| 10383 | Cretons | Sausages and Luncheon meats | 0.46 mg | 3% | CNF |
| 10384 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.46 mg | 3% | CNF |
| 10385 | Dessert, frozen yogourt, chocolate | Sweets | 0.46 mg | 3% | CNF |
| 10386 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.46 mg | 3% | CNF |
| 10387 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 10388 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 10389 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.46 mg | 3% | CNF |
| 10390 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.46 mg | 3% | CNF |
| 10391 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% | CNF |
| 10392 | Fish, turbot, european, baked or broiled | Finfish and Shellfish Products | 0.46 mg | 3% | CNF |
| 10393 | Fish, sheepshead, raw | Finfish and Shellfish Products | 0.46 mg | 3% | CNF |
| 10394 | Fish, pollock, atlantic (boston blue), raw | Finfish and Shellfish Products | 0.46 mg | 3% | CNF |
| 10395 | Fish, cisco (lake herring, tullibee), native, raw | Finfish and Shellfish Products | 0.46 mg | 3% | CNF |
| 10396 | Milk shake (fast food), vanilla | Beverages | 0.46 mg | 3% | CNF |
| 10397 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.46 mg | 3% | CNF |
| 10398 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 10399 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
| 10400 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% | CNF |
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