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 12151–12200 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12151 | KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce | Dairy and Egg Products | 0.19 mg | 1% | USDA_SR |
| 12152 | Cheese, cream, fat free | Dairy and Egg Products | 0.19 mg | 1% | USDA_SR |
| 12153 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 0.19 mg | 1% | USDA_SR |
| 12154 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.19 mg | 1% | USDA_SR |
| 12155 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 0.19 mg | 1% | USDA_SR |
| 12156 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 0.19 mg | 1% | USDA_SR |
| 12157 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 0.19 mg | 1% | USDA_SR |
| 12158 | Ice creams, BREYERS, No Sugar Added, French Vanilla | Sweets | 0.19 mg | 1% | USDA_SR |
| 12159 | Ice creams, BREYERS, No Sugar Added, Butter Pecan | Sweets | 0.19 mg | 1% | USDA_SR |
| 12160 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_SR |
| 12161 | Jellies | Sweets | 0.19 mg | 1% | USDA_SR |
| 12162 | Frozen novelties, fruit and juice bars | Sweets | 0.19 mg | 1% | USDA_SR |
| 12163 | Ice creams, vanilla, light, no sugar added | Sweets | 0.19 mg | 1% | USDA_SR |
| 12164 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_SR |
| 12165 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 12166 | Pears, raw, red anjou | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 12167 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.19 mg | 1% | USDA_SR |
| 12168 | Ice creams, vanilla, light | Sweets | 0.19 mg | 1% | USDA_SR |
| 12169 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.19 mg | 1% | CNF |
| 12170 | Pear, red anjou, raw | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 12171 | Pear, Bartlett, raw | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 12172 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.19 mg | 1% | CNF |
| 12173 | Candies, candy bits, yogourt covered | Sweets | 0.19 mg | 1% | CNF |
| 12174 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 0.19 mg | 1% | CNF |
| 12175 | Cheese, cream, fat free | Dairy and Egg Products | 0.19 mg | 1% | CNF |
| 12176 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.19 mg | 1% | CNF |
| 12177 | Sweets, jellies | Sweets | 0.19 mg | 1% | CNF |
| 12178 | Dessert, frozen, fruit and juice bar | Sweets | 0.19 mg | 1% | CNF |
| 12179 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 0.19 mg | 1% | CNF |
| 12180 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.19 mg | 1% | CNF |
| 12181 | Dessert, frozen, ice cream, light, vanilla | Sweets | 0.19 mg | 1% | CNF |
| 12182 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.19 mg | 1% | CNF |
| 12183 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.19 mg | 1% | CNF |
| 12184 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 12185 | Peach nectar, canned | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 12186 | Java-plum, raw | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 12187 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.19 mg | 1% | CNF |
| 12188 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 0.19 mg | 1% | CNF |
| 12189 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 0.19 mg | 1% | CNF |
| 12190 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.19 mg | 1% | CNF |
| 12191 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.19 mg | 1% | USDA_FF |
| 12192 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% | USDA_FF |
| 12193 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% | USDA_FF |
| 12194 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 0.18 mg | 1% | USDA_FF |
| 12195 | Beverages, carbonated, ginger ale | Beverages | 0.18 mg | 1% | USDA_SR |
| 12196 | Guava sauce, cooked | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 12197 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.18 mg | 1% | USDA_SR |
| 12198 | Sauce, oyster, ready-to-serve | Soups, Sauces, and Gravies | 0.18 mg | 1% | USDA_SR |
| 12199 | Fish, flatfish (flounder and sole species), raw | Finfish and Shellfish Products | 0.18 mg | 1% | USDA_SR |
| 12200 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
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