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 12601–12650 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12601 | Cheese, cream | Dairy and Egg Products | 0.11 mg | 1% | USDA_SR |
| 12602 | Beverages, carbonated, SPRITE, lemon-lime, without caffeine | Beverages | 0.11 mg | 1% | USDA_SR |
| 12603 | Babyfood, dessert, dutch apple, junior | Baby Foods | 0.11 mg | 1% | USDA_SR |
| 12604 | Babyfood, juice, orange and banana | Baby Foods | 0.11 mg | 1% | USDA_SR |
| 12605 | Syrup, maple, Canadian | Sweets | 0.11 mg | 1% | USDA_SR |
| 12606 | Syrups, maple | Sweets | 0.11 mg | 1% | USDA_SR |
| 12607 | Puddings, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% | USDA_SR |
| 12608 | Beverages, Orange juice drink | Beverages | 0.11 mg | 1% | USDA_SR |
| 12609 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 0.11 mg | 1% | USDA_SR |
| 12610 | Puddings, rice, ready-to-eat | Sweets | 0.11 mg | 1% | USDA_SR |
| 12611 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 0.11 mg | 1% | USDA_SR |
| 12612 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_SR |
| 12613 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_SR |
| 12614 | Sweeteners, tabletop, fructose, liquid | Sweets | 0.11 mg | 1% | USDA_SR |
| 12615 | Pummelo, raw | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_SR |
| 12616 | Plant-based beverage, coconut, unenriched, unsweetened | Beverages | 0.11 mg | 1% | CNF |
| 12617 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.11 mg | 1% | CNF |
| 12618 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.11 mg | 1% | CNF |
| 12619 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 12620 | Yogourt, goat, plain | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12621 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12622 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12623 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12624 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12625 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12626 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12627 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12628 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12629 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 12630 | Juice drink, orange | Beverages | 0.11 mg | 1% | CNF |
| 12631 | Sweets, sugars, fructose, liquid | Sweets | 0.11 mg | 1% | CNF |
| 12632 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.11 mg | 1% | CNF |
| 12633 | Cream, sour, light | Dairy and Egg Products | 0.11 mg | 1% | CNF |
| 12634 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.11 mg | 1% | CNF |
| 12635 | Sweets, syrups, maple, bulk | Sweets | 0.11 mg | 1% | CNF |
| 12636 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.11 mg | 1% | CNF |
| 12637 | Dessert, pudding, rice, ready to eat | Sweets | 0.11 mg | 1% | CNF |
| 12638 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 0.11 mg | 1% | CNF |
| 12639 | Milk shake (fast food), strawberry | Beverages | 0.11 mg | 1% | CNF |
| 12640 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.11 mg | 1% | CNF |
| 12641 | Carbonated drinks, cola with aspartame | Beverages | 0.11 mg | 1% | CNF |
| 12642 | Carbonated drinks, cola, fast-food cola | Beverages | 0.11 mg | 1% | CNF |
| 12643 | Carbonated drinks, lemon-lime soda | Beverages | 0.11 mg | 1% | CNF |
| 12644 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.11 mg | 1% | CNF |
| 12645 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.11 mg | 1% | CNF |
| 12646 | Pummelo, raw | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 12647 | Soup, broth (consomme), beef, canned, condensed | Soups, Sauces and Gravies | 0.11 mg | 1% | CNF |
| 12648 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_FF |
| 12649 | Tomato, roma | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
| 12650 | Tomato, roma | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
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