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 12501–12550 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12501 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 12502 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12503 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12504 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12505 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12506 | Vegetable oil, corn, peanut and olive | Fats and Oils | 0.13 mg | 1% | CNF |
| 12507 | Salad dressing, italian, calorie-reduced | Fats and Oils | 0.13 mg | 1% | CNF |
| 12508 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced | Fats and Oils | 0.13 mg | 1% | CNF |
| 12509 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.13 mg | 1% | CNF |
| 12510 | Pork, cured, bacon, rendered fat, cooked | Pork Products | 0.13 mg | 1% | CNF |
| 12511 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.13 mg | 1% | CNF |
| 12512 | Coffee, brewed, espresso, restaurant prepared | Beverages | 0.13 mg | 1% | CNF |
| 12513 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.13 mg | 1% | CNF |
| 12514 | Dessert, frozen, ices, water, fruit, with aspartame | Sweets | 0.13 mg | 1% | CNF |
| 12515 | Dessert, gelatin, dry mix, unprepared | Sweets | 0.13 mg | 1% | CNF |
| 12516 | Candies, jellybeans | Sweets | 0.13 mg | 1% | CNF |
| 12517 | Drink, grape, vitamin C added, canned | Beverages | 0.13 mg | 1% | CNF |
| 12518 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 0.13 mg | 1% | CNF |
| 12519 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 0.13 mg | 1% | CNF |
| 12520 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.13 mg | 1% | CNF |
| 12521 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 12522 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 12523 | Orange, california, navel, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 12524 | Longan, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 12525 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 12526 | Soup, beef noodle, dehydrated, water added | Soups, Sauces and Gravies | 0.13 mg | 1% | CNF |
| 12527 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.13 mg | 1% | CNF |
| 12528 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12529 | Cheese, neufchatel | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12530 | Cheese, limburger | Dairy and Egg Products | 0.13 mg | 1% | CNF |
| 12531 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_FF |
| 12532 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.12 mg | 1% | USDA_FF |
| 12533 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.12 mg | 1% | USDA_SR |
| 12534 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 12535 | Fish, wolffish, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.12 mg | 1% | USDA_SR |
| 12536 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 12537 | Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 12538 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 12539 | Vanilla extract | Spices and Herbs | 0.12 mg | 1% | USDA_SR |
| 12540 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 0.12 mg | 1% | USDA_SR |
| 12541 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 12542 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.12 mg | 1% | USDA_SR |
| 12543 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 0.12 mg | 1% | USDA_SR |
| 12544 | Beverages, Eggnog-flavor mix, powder, prepared with whole milk | Beverages | 0.12 mg | 1% | USDA_SR |
| 12545 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 12546 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 12547 | Gravy, CAMPBELL'S, chicken | Soups, Sauces, and Gravies | 0.12 mg | 1% | USDA_SR |
| 12548 | Salad dressing, mayonnaise-type, light | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 12549 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 12550 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.12 mg | 1% | USDA_SR |
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