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 11751–11800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11751 | Papayas, raw | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 11752 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 0.25 mg | 1% | USDA_SR |
| 11753 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11754 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11755 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11756 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11757 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11758 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11759 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.25 mg | 1% | USDA_SR |
| 11760 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 11761 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 11762 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 11763 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 11764 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 0.25 mg | 1% | USDA_SR |
| 11765 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% | USDA_SR |
| 11766 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.25 mg | 1% | CNF |
| 11767 | Juice drink, fruit, ready-to-drink | Beverages | 0.25 mg | 1% | CNF |
| 11768 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% | CNF |
| 11769 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11770 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11771 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11772 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11773 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% | CNF |
| 11774 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11775 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 0.25 mg | 1% | CNF |
| 11776 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 0.25 mg | 1% | CNF |
| 11777 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11778 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11779 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.25 mg | 1% | CNF |
| 11780 | Icing (frosting), vanilla (white), creamy, dry mix, prepared with butter | Sweets | 0.25 mg | 1% | CNF |
| 11781 | Fish, tilefish, raw | Finfish and Shellfish Products | 0.25 mg | 1% | CNF |
| 11782 | Fish, salmon, chinook (spring), raw | Finfish and Shellfish Products | 0.25 mg | 1% | CNF |
| 11783 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.25 mg | 1% | CNF |
| 11784 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11785 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11786 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 11787 | Peach, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11788 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11789 | Papaya, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11790 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11791 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11792 | Cranberry, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 11793 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% | CNF |
| 11794 | Soup, chicken rice, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% | CNF |
| 11795 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.25 mg | 1% | CNF |
| 11796 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_FF |
| 11797 | Onions, red, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_FF |
| 11798 | Cheese, American, restaurant | Dairy and Egg Products | 0.24 mg | 1% | USDA_FF |
| 11799 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_FF |
| 11800 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% | USDA_SR |
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