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 12201–12250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12201 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 0.18 mg | 1% | USDA_SR |
| 12202 | KRAFT VELVEETA Pasteurized Process Cheese Spread | Dairy and Egg Products | 0.18 mg | 1% | USDA_SR |
| 12203 | Cheese, white, queso blanco | Dairy and Egg Products | 0.18 mg | 1% | USDA_SR |
| 12204 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% | USDA_SR |
| 12205 | Cookies, gluten-free, lemon wafer | Baked Products | 0.18 mg | 1% | USDA_SR |
| 12206 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 12207 | Soup, cream of mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.18 mg | 1% | USDA_SR |
| 12208 | Salad dressing, spray-style dressing, assorted flavors | Fats and Oils | 0.18 mg | 1% | USDA_SR |
| 12209 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.18 mg | 1% | USDA_SR |
| 12210 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 0.18 mg | 1% | USDA_SR |
| 12211 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% | USDA_SR |
| 12212 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% | USDA_SR |
| 12213 | Salad dressing, caesar, low calorie | Fats and Oils | 0.18 mg | 1% | USDA_SR |
| 12214 | Pears, raw | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 12215 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 1% | USDA_SR |
| 12216 | Jellies, reduced sugar, home preserved | Sweets | 0.18 mg | 1% | USDA_SR |
| 12217 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 0.18 mg | 1% | USDA_SR |
| 12218 | Pork, fresh, backfat, raw | Pork Products | 0.18 mg | 1% | USDA_SR |
| 12219 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 0.18 mg | 1% | USDA_SR |
| 12220 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 12221 | Orange pineapple juice | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 12222 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 0.18 mg | 1% | CNF |
| 12223 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 12224 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 1% | CNF |
| 12225 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 0.18 mg | 1% | CNF |
| 12226 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.18 mg | 1% | CNF |
| 12227 | Sauce, oyster, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 12228 | Fish, flatfish (flounder or sole or plaice), raw | Finfish and Shellfish Products | 0.18 mg | 1% | CNF |
| 12229 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 0.18 mg | 1% | CNF |
| 12230 | Carbonated drinks, ginger ale | Beverages | 0.18 mg | 1% | CNF |
| 12231 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% | CNF |
| 12232 | Turnip, boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 1% | CNF |
| 12233 | Pork, wholesale cuts, backfat, raw | Pork Products | 0.18 mg | 1% | CNF |
| 12234 | Pear, raw, with skin | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 12235 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 12236 | Guava sauce, cooked | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 12237 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.18 mg | 1% | CNF |
| 12238 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 12239 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 12240 | Soup, chicken rice, canned, condensed | Soups, Sauces and Gravies | 0.18 mg | 1% | CNF |
| 12241 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 0.17 mg | 1% | USDA_FF |
| 12242 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 0.17 mg | 1% | USDA_FF |
| 12243 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_FF |
| 12244 | Fish, haddock, raw | Finfish and Shellfish Products | 0.17 mg | 1% | USDA_FF |
| 12245 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_FF |
| 12246 | Beverages, lemonade-flavor drink, powder | Beverages | 0.17 mg | 1% | USDA_SR |
| 12247 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 0.17 mg | 1% | USDA_SR |
| 12248 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 12249 | Dulce de Leche | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 12250 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.17 mg | 1% | USDA_SR |
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