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 12451–12500 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12451 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.14 mg | 1% | CNF |
| 12452 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.14 mg | 1% | CNF |
| 12453 | Dessert, frozen, sherbet, orange | Sweets | 0.14 mg | 1% | CNF |
| 12454 | Candies, caramel | Sweets | 0.14 mg | 1% | CNF |
| 12455 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 12456 | Feijoa, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 12457 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.14 mg | 1% | CNF |
| 12458 | Mushroom, portabella | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 12459 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 12460 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 12461 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% | USDA_FF |
| 12462 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.13 mg | 1% | USDA_FF |
| 12463 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% | USDA_FF |
| 12464 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 0.13 mg | 1% | USDA_SR |
| 12465 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% | USDA_SR |
| 12466 | Beverages, grape juice drink, canned | Beverages | 0.13 mg | 1% | USDA_SR |
| 12467 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.13 mg | 1% | USDA_SR |
| 12468 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 12469 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 12470 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.13 mg | 1% | USDA_SR |
| 12471 | Gravy, HEINZ Home Style, savory beef | Soups, Sauces, and Gravies | 0.13 mg | 1% | USDA_SR |
| 12472 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 12473 | Cheese, neufchatel | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 12474 | Cheese, limburger | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 12475 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 0.13 mg | 1% | USDA_SR |
| 12476 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 12477 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.13 mg | 1% | USDA_SR |
| 12478 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 12479 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12480 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12481 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 0.13 mg | 1% | USDA_SR |
| 12482 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12483 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12484 | Longans, raw | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12485 | Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water | Sweets | 0.13 mg | 1% | USDA_SR |
| 12486 | Gelatin desserts, dry mix | Sweets | 0.13 mg | 1% | USDA_SR |
| 12487 | Pork, bacon, rendered fat, cooked | Pork Products | 0.13 mg | 1% | USDA_SR |
| 12488 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12489 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 12490 | Candies, jellybeans | Sweets | 0.13 mg | 1% | USDA_SR |
| 12491 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12492 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 12493 | Oil, corn, peanut, and olive | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 12494 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 12495 | Babyfood, dessert, jarred, strawberry | Babyfoods | 0.13 mg | 1% | CNF |
| 12496 | Soup, broth, chicken, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.13 mg | 1% | CNF |
| 12497 | Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 12498 | Babyfood, juice, apple and prune | Babyfoods | 0.13 mg | 1% | CNF |
| 12499 | Soup, chicken rice, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.13 mg | 1% | CNF |
| 12500 | Beverage, protein drink, ready-to-drink, MUSCLE MLK, light | Beverages | 0.13 mg | 1% | CNF |
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