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 12101–12150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12101 | Agutuk, native, fish with shortening (Alaskan ice cream) | Finfish and Shellfish Products | 0.20 mg | 1% | CNF |
| 12102 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 1% | CNF |
| 12103 | Salad dressing, coleslaw | Fats and Oils | 0.20 mg | 1% | CNF |
| 12104 | Plant-based beverage, rice, enriched | Beverages | 0.20 mg | 1% | CNF |
| 12105 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 12106 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 12107 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 12108 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.20 mg | 1% | CNF |
| 12109 | Sweets, topping (spread), butterscotch or caramel | Sweets | 0.20 mg | 1% | CNF |
| 12110 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.20 mg | 1% | CNF |
| 12111 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.20 mg | 1% | CNF |
| 12112 | Candies, bars, Bit-O-Honey candy chews | Sweets | 0.20 mg | 1% | CNF |
| 12113 | Fish, cod (gray cod), pacific, baked or broiled | Finfish and Shellfish Products | 0.20 mg | 1% | CNF |
| 12114 | Fish, halibut, Atlantic or Pacific, baked or broiled | Finfish and Shellfish Products | 0.20 mg | 1% | CNF |
| 12115 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 0.20 mg | 1% | CNF |
| 12116 | Celery, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
| 12117 | Watercress, raw | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
| 12118 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
| 12119 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.20 mg | 1% | CNF |
| 12120 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12121 | Pitanga, raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12122 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12123 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12124 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12125 | Orange juice, raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12126 | Grapefruit juice, white, raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12127 | Cranberry orange relish, canned | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12128 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.20 mg | 1% | CNF |
| 12129 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 0.20 mg | 1% | CNF |
| 12130 | Soup, chicken noodle, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12131 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12132 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12133 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12134 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12135 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12136 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 mg | 1% | CNF |
| 12137 | Salad dressing, french, homemade, unspecified oil | Fats and Oils | 0.20 mg | 1% | CNF |
| 12138 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.20 mg | 1% | CNF |
| 12139 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 0.20 mg | 1% | CNF |
| 12140 | Cheese, swiss (emmental) | Dairy and Egg Products | 0.20 mg | 1% | CNF |
| 12141 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 0.20 mg | 1% | CNF |
| 12142 | Vinegar, cider | Spices and Herbs | 0.20 mg | 1% | CNF |
| 12143 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_FF |
| 12144 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.20 mg | 1% | USDA_FF |
| 12145 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_FF |
| 12146 | Beverages, Lemonade, powder | Beverages | 0.19 mg | 1% | USDA_SR |
| 12147 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.19 mg | 1% | USDA_SR |
| 12148 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 12149 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 12150 | Babyfood, dinner, vegetables and noodles and turkey, strained | Baby Foods | 0.19 mg | 1% | USDA_SR |
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