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 12251–12300 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12251 | Fish, haddock, raw | Finfish and Shellfish Products | 0.17 mg | 1% | USDA_SR |
| 12252 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 12253 | Soup, beef broth or bouillon canned, ready-to-serve | Soups, Sauces, and Gravies | 0.17 mg | 1% | USDA_SR |
| 12254 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 12255 | Babyfood, juice, orange | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 12256 | Cheese, gruyere | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 12257 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 12258 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.17 mg | 1% | USDA_SR |
| 12259 | Beef, variety meats and by-products, suet, raw | Beef Products | 0.17 mg | 1% | USDA_SR |
| 12260 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 1% | USDA_SR |
| 12261 | Plums, raw | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 12262 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 12263 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 1% | USDA_SR |
| 12264 | Cheese, cream, low fat | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 12265 | Puddings, lemon, dry mix, regular | Sweets | 0.17 mg | 1% | USDA_SR |
| 12266 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 1% | USDA_SR |
| 12267 | Cheese, swiss, low fat | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 12268 | Babyfood, fruit supreme dessert | Baby Foods | 0.17 mg | 1% | USDA_SR |
| 12269 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.17 mg | 1% | USDA_SR |
| 12270 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 1% | USDA_SR |
| 12271 | Candied fruit | Fruits and Fruit Juices | 0.17 mg | 1% | USDA_SR |
| 12272 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.17 mg | 1% | CNF |
| 12273 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 0.17 mg | 1% | CNF |
| 12274 | Babyfood, juice, apple, all stages | Babyfoods | 0.17 mg | 1% | CNF |
| 12275 | Dulce de leche (caramelized milk) | Sweets | 0.17 mg | 1% | CNF |
| 12276 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 12277 | Cheese, swiss, low fat | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 12278 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 12279 | Cheese, cream, light | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 12280 | Candied fruit | Sweets | 0.17 mg | 1% | CNF |
| 12281 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 0.17 mg | 1% | CNF |
| 12282 | Fish, haddock, raw | Finfish and Shellfish Products | 0.17 mg | 1% | CNF |
| 12283 | Drink, lemonade flavour, powder | Beverages | 0.17 mg | 1% | CNF |
| 12284 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.17 mg | 1% | CNF |
| 12285 | Beef, suet, raw | Beef Products | 0.17 mg | 1% | CNF |
| 12286 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 1% | CNF |
| 12287 | Plum, raw | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 12288 | Melon, honeydew, raw | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 12289 | Avocado, raw, florida | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 12290 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.17 mg | 1% | CNF |
| 12291 | Cheese, gruyere | Dairy and Egg Products | 0.17 mg | 1% | CNF |
| 12292 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 12293 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.16 mg | 1% | USDA_FF |
| 12294 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 12295 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% | USDA_FF |
| 12296 | Cheese, cheddar | Dairy and Egg Products | 0.16 mg | 1% | USDA_FF |
| 12297 | Fish, cod, Pacific, cooked | Finfish and Shellfish Products | 0.16 mg | 1% | USDA_SR |
| 12298 | Fish, halibut, Atlantic and Pacific, raw | Finfish and Shellfish Products | 0.16 mg | 1% | USDA_SR |
| 12299 | Fish, cod, Pacific, raw (may have been previously frozen) | Finfish and Shellfish Products | 0.16 mg | 1% | USDA_SR |
| 12300 | Dutch brand loaf, chicken, pork and beef | Sausages and Luncheon Meats | 0.16 mg | 1% | USDA_SR |
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