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 12051–12100 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12051 | Babyfood, juice, orange and apple | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12052 | Babyfood, apple-banana juice | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12053 | Babyfood, peaches, dices, toddler | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12054 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12055 | Babyfood, pears, dices, toddler | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12056 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12057 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12058 | Eggnog | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 12059 | Salad dressing, KRAFT Mayo Light Mayonnaise | Fats and Oils | 0.20 mg | 1% | USDA_SR |
| 12060 | Babyfood, juice, apple, with calcium | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12061 | Babyfood, dessert, dutch apple, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12062 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12063 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12064 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12065 | Yogurt, Greek, 2% fat, strawberry banana, CHOBANI | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 12066 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 0.20 mg | 1% | USDA_SR |
| 12067 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 12068 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 12069 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 12070 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12071 | Tangerine juice, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12072 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12073 | Babyfood, carrots, toddler | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12074 | Agutuk, fish with shortening (Alaskan ice cream) (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% | USDA_SR |
| 12075 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.20 mg | 1% | USDA_SR |
| 12076 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 12077 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.20 mg | 1% | USDA_SR |
| 12078 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.20 mg | 1% | USDA_SR |
| 12079 | Pitanga, (surinam-cherry), raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12080 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12081 | Babyfood, dinner, chicken and rice | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12082 | Babyfood, juice, orange-carrot | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12083 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 1% | USDA_SR |
| 12084 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 12085 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 12086 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.20 mg | 1% | USDA_SR |
| 12087 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% | USDA_SR |
| 12088 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12089 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12090 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12091 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12092 | Babyfood, banana juice with low fat yogurt | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12093 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12094 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_SR |
| 12095 | Babyfood, mixed fruit yogurt, strained | Baby Foods | 0.20 mg | 1% | USDA_SR |
| 12096 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.20 mg | 1% | USDA_SR |
| 12097 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 0.20 mg | 1% | CNF |
| 12098 | Sangria | Beverages | 0.20 mg | 1% | CNF |
| 12099 | Stew or soup, caribou | Lamb, Veal and Game | 0.20 mg | 1% | CNF |
| 12100 | Grapefruit juice, pink, raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
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