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 11801–11850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11801 | Candies, white chocolate | Sweets | 0.24 mg | 1% | USDA_SR |
| 11802 | Watermelon, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 11803 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 11804 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 11805 | Pie fillings, canned, cherry | Sweets | 0.24 mg | 1% | USDA_SR |
| 11806 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 11807 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 11808 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.24 mg | 1% | CNF |
| 11809 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.24 mg | 1% | CNF |
| 11810 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 0.24 mg | 1% | CNF |
| 11811 | Cheese, gouda | Dairy and Egg Products | 0.24 mg | 1% | CNF |
| 11812 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 0.24 mg | 1% | CNF |
| 11813 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.24 mg | 1% | CNF |
| 11814 | Soup, vegetable with beef (and barley), canned, condensed, water added | Soups, Sauces and Gravies | 0.24 mg | 1% | CNF |
| 11815 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 11816 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 11817 | Watermelon, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 11818 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 11819 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 11820 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 11821 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 11822 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% | CNF |
| 11823 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% | CNF |
| 11824 | Fish, snapper, mixed species, baked or broiled | Finfish and Shellfish Products | 0.24 mg | 1% | CNF |
| 11825 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.24 mg | 1% | CNF |
| 11826 | Sweets, pie fillings, canned, cherry | Sweets | 0.24 mg | 1% | CNF |
| 11827 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.24 mg | 1% | CNF |
| 11828 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 0.24 mg | 1% | CNF |
| 11829 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 11830 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 11831 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.24 mg | 1% | CNF |
| 11832 | Soup, chicken noodle, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.24 mg | 1% | CNF |
| 11833 | Pear, green anjou, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 11834 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.24 mg | 1% | USDA_SR |
| 11835 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 11836 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 11837 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 11838 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 11839 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 11840 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 11841 | Cheese, gouda | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 11842 | Babyfood, fruit, pears, strained | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 11843 | Babyfood, dessert, custard pudding, vanilla, strained | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 11844 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.24 mg | 1% | USDA_SR |
| 11845 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 11846 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 0.24 mg | 1% | USDA_SR |
| 11847 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 11848 | Fish, snapper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.24 mg | 1% | USDA_SR |
| 11849 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 11850 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% | USDA_SR |
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