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 11851–11900 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 11851 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 11852 | Fish, catfish, channel, farmed, raw | Finfish and Shellfish Products | 0.23 mg | 1% | USDA_SR |
| 11853 | Jackfruit, raw | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 11854 | Fish, flatfish (flounder and sole species), cooked, dry heat | Finfish and Shellfish Products | 0.23 mg | 1% | USDA_SR |
| 11855 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 0.23 mg | 1% | USDA_SR |
| 11856 | Cake, angelfood, dry mix, prepared | Baked Products | 0.23 mg | 1% | USDA_SR |
| 11857 | POPEYES, Coleslaw | Fast Foods | 0.23 mg | 1% | USDA_SR |
| 11858 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.23 mg | 1% | USDA_SR |
| 11859 | Cranberries, raw | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 11860 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 11861 | Babyfood, fruit, peaches, junior | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 11862 | Babyfood, fruit, peaches, strained | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 11863 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 11864 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 0.23 mg | 1% | USDA_SR |
| 11865 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.23 mg | 1% | USDA_SR |
| 11866 | Cheese, tilsit | Dairy and Egg Products | 0.23 mg | 1% | USDA_SR |
| 11867 | Cheese, fontina | Dairy and Egg Products | 0.23 mg | 1% | USDA_SR |
| 11868 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 0.23 mg | 1% | USDA_SR |
| 11869 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_SR |
| 11870 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 11871 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_SR |
| 11872 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 11873 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 11874 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.23 mg | 1% | USDA_SR |
| 11875 | Candies, marshmallows | Sweets | 0.23 mg | 1% | USDA_SR |
| 11876 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 11877 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.23 mg | 1% | USDA_SR |
| 11878 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.23 mg | 1% | USDA_SR |
| 11879 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 0.23 mg | 1% | CNF |
| 11880 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 11881 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 0.23 mg | 1% | CNF |
| 11882 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 11883 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% | CNF |
| 11884 | Candies, marshmallow | Sweets | 0.23 mg | 1% | CNF |
| 11885 | Cake, angel food, dry mix, prepared | Baked Products | 0.23 mg | 1% | CNF |
| 11886 | Fish, catfish, channel (bullhead), farmed, raw | Finfish and Shellfish Products | 0.23 mg | 1% | CNF |
| 11887 | Fish, flatfish (flounder or sole or plaice), baked or broiled | Finfish and Shellfish Products | 0.23 mg | 1% | CNF |
| 11888 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.23 mg | 1% | CNF |
| 11889 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 1% | CNF |
| 11890 | Applesauce, canned, unsweetened | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 11891 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 11892 | Lime juice, canned or bottled | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 11893 | Jackfruit, raw | Fruits and fruit juices | 0.23 mg | 1% | CNF |
| 11894 | Soup, chicken vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.23 mg | 1% | CNF |
| 11895 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 11896 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 11897 | Cheese, fontina | Dairy and Egg Products | 0.23 mg | 1% | CNF |
| 11898 | Mushrooms, white button | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 11899 | Mushrooms, white button | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 11900 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.22 mg | 1% | USDA_FF |
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