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 11101–11150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11101 | Melons, casaba, raw | Fruits and Fruit Juices | 0.34 mg | 2% | USDA_SR |
| 11102 | DENNY'S, coleslaw | Restaurant Foods | 0.34 mg | 2% | USDA_SR |
| 11103 | Candies, MARS SNACKFOOD US, MILKY WAY Caramels, milk chocolate covered | Sweets | 0.34 mg | 2% | USDA_SR |
| 11104 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.34 mg | 2% | USDA_SR |
| 11105 | Egg custards, dry mix, prepared with whole milk | Sweets | 0.34 mg | 2% | USDA_SR |
| 11106 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.34 mg | 2% | USDA_SR |
| 11107 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 0.34 mg | 2% | USDA_SR |
| 11108 | Ice creams, vanilla, rich | Sweets | 0.34 mg | 2% | USDA_SR |
| 11109 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.34 mg | 2% | CNF |
| 11110 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11111 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11112 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11113 | Sports drink, orange flavour, powder | Beverages | 0.34 mg | 2% | CNF |
| 11114 | Deli-meat, turkey breast, oven roasted, sliced | Sausages and Luncheon meats | 0.34 mg | 2% | CNF |
| 11115 | Deli-meat, chicken breast, oven-roasted, sliced | Sausages and Luncheon meats | 0.34 mg | 2% | CNF |
| 11116 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 0.34 mg | 2% | CNF |
| 11117 | Candies, bars, 100 Grand | Sweets | 0.34 mg | 2% | CNF |
| 11118 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 0.34 mg | 2% | CNF |
| 11119 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 0.34 mg | 2% | CNF |
| 11120 | Fish, salmon, atlantic, farmed, baked or broiled | Finfish and Shellfish Products | 0.34 mg | 2% | CNF |
| 11121 | Fish, salmon, atlantic, farmed, raw | Finfish and Shellfish Products | 0.34 mg | 2% | CNF |
| 11122 | Fish, hake (whiting), mixed species, raw | Finfish and Shellfish Products | 0.34 mg | 2% | CNF |
| 11123 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11124 | Radish, raw | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11125 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11126 | Carrot, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11127 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11128 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.34 mg | 2% | CNF |
| 11129 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 0.34 mg | 2% | CNF |
| 11130 | Papaya nectar, canned | Fruits and fruit juices | 0.34 mg | 2% | CNF |
| 11131 | Melon, casaba, raw | Fruits and fruit juices | 0.34 mg | 2% | CNF |
| 11132 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 0.34 mg | 2% | CNF |
| 11133 | Soup, cream, potato, canned, condensed | Soups, Sauces and Gravies | 0.34 mg | 2% | CNF |
| 11134 | Soup, chicken chowder (a la king), ready-to-serve | Soups, Sauces and Gravies | 0.34 mg | 2% | CNF |
| 11135 | Turkey, tom, breast, meat and skin, roasted | Poultry Products | 0.34 mg | 2% | CNF |
| 11136 | Turkey, broiler, breast, meat only, roasted | Poultry Products | 0.34 mg | 2% | CNF |
| 11137 | Turkey, all classes, breast, meat and skin, roasted | Poultry Products | 0.34 mg | 2% | CNF |
| 11138 | Blueberries, raw | Fruits and Fruit Juices | 0.34 mg | 2% | USDA_FF |
| 11139 | Blueberries, raw | Fruits and Fruit Juices | 0.34 mg | 2% | USDA_FF |
| 11140 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.34 mg | 2% | USDA_FF |
| 11141 | Plantains, underripe, raw | Fruits and Fruit Juices | 0.33 mg | 2% | USDA_FF |
| 11142 | Cauliflower, raw | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_FF |
| 11143 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_FF |
| 11144 | Oranges, raw, navels | Fruits and Fruit Juices | 0.33 mg | 2% | USDA_FF |
| 11145 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.33 mg | 2% | USDA_FF |
| 11146 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.33 mg | 2% | USDA_FF |
| 11147 | Soup, cream of asparagus, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.33 mg | 2% | USDA_SR |
| 11148 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.33 mg | 2% | USDA_SR |
| 11149 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.33 mg | 2% | USDA_SR |
| 11150 | Soup, chicken noodle, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.33 mg | 2% | USDA_SR |
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