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 12001–12050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12001 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12002 | Blackberry, wild, raw | Fruits and fruit juices | 0.21 mg | 1% | CNF |
| 12003 | Soup, broth, fish | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12004 | Soup, stock, chicken, homemade | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12005 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 0.21 mg | 1% | CNF |
| 12006 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12007 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.21 mg | 1% | CNF |
| 12008 | Dessert, frozen, ice cream, strawberry | Sweets | 0.21 mg | 1% | CNF |
| 12009 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.21 mg | 1% | CNF |
| 12010 | Crustaceans, shrimp, mixed species, raw | Finfish and Shellfish Products | 0.21 mg | 1% | CNF |
| 12011 | Fish, haddock, baked or broiled | Finfish and Shellfish Products | 0.21 mg | 1% | CNF |
| 12012 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 0.21 mg | 1% | CNF |
| 12013 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.21 mg | 1% | CNF |
| 12014 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.21 mg | 1% | CNF |
| 12015 | Onion, raw | Vegetables and Vegetable Products | 0.21 mg | 1% | CNF |
| 12016 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% | CNF |
| 12017 | Melon, cantaloupe, raw | Fruits and fruit juices | 0.21 mg | 1% | CNF |
| 12018 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.21 mg | 1% | CNF |
| 12019 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% | CNF |
| 12020 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% | CNF |
| 12021 | Soup, vegetable beef, dehydrated, water added | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12022 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12023 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 0.21 mg | 1% | CNF |
| 12024 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.21 mg | 1% | CNF |
| 12025 | Cheese, cheshire | Dairy and Egg Products | 0.21 mg | 1% | CNF |
| 12026 | Mushroom, maitake | Vegetables and Vegetable Products | 0.21 mg | 1% | USDA_FF |
| 12027 | Blackberries, raw | Fruits and Fruit Juices | 0.21 mg | 1% | USDA_FF |
| 12028 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_FF |
| 12029 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 0.20 mg | 1% | USDA_FF |
| 12030 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.20 mg | 1% | USDA_FF |
| 12031 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 0.20 mg | 1% | USDA_SR |
| 12032 | Beverages, MOTTS, Apple juice light, fortified with vitamin C | Beverages | 0.20 mg | 1% | USDA_SR |
| 12033 | Fish, halibut, Atlantic and Pacific, cooked, dry heat | Finfish and Shellfish Products | 0.20 mg | 1% | USDA_SR |
| 12034 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 0.20 mg | 1% | USDA_SR |
| 12035 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12036 | Babyfood, potatoes, toddler | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12037 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% | USDA_SR |
| 12038 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 12039 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12040 | Soup, chicken noodle, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.20 mg | 1% | USDA_SR |
| 12041 | Soup, cream of potato, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.20 mg | 1% | USDA_SR |
| 12042 | Cheese, fresh, queso fresco | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 12043 | Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 0.20 mg | 1% | USDA_SR |
| 12044 | Beverages, rice milk, unsweetened | Beverages | 0.20 mg | 1% | USDA_SR |
| 12045 | Alcoholic beverages, wine, rose | Beverages | 0.20 mg | 1% | USDA_SR |
| 12046 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12047 | Soup, cream of chicken, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.20 mg | 1% | USDA_SR |
| 12048 | Salad dressing, french, cottonseed, oil, home recipe | Fats and Oils | 0.20 mg | 1% | USDA_SR |
| 12049 | Salad dressing, french, home recipe | Fats and Oils | 0.20 mg | 1% | USDA_SR |
| 12050 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.20 mg | 1% | USDA_SR |
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