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 12701–12750 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12701 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 12702 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 12703 | Orange juice, canned | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 12704 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 12705 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 12706 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 0.10 mg | 1% | CNF |
| 12707 | Soup, cream, chicken, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 1% | CNF |
| 12708 | Milk shake, vanilla, thick | Beverages | 0.10 mg | 1% | CNF |
| 12709 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.10 mg | 1% | CNF |
| 12710 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 0.10 mg | 1% | USDA_FF |
| 12711 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.09 mg | 0% | USDA_FF |
| 12712 | Fish, wolffish, Atlantic, raw | Finfish and Shellfish Products | 0.09 mg | 0% | USDA_SR |
| 12713 | Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink | Beverages | 0.09 mg | 0% | USDA_SR |
| 12714 | Beverages, Fruit punch drink, frozen concentrate, prepared with water | Beverages | 0.09 mg | 0% | USDA_SR |
| 12715 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 0.09 mg | 0% | USDA_SR |
| 12716 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 0.09 mg | 0% | USDA_SR |
| 12717 | Salad dressing, blue or roquefort cheese dressing, commercial, regular | Fats and Oils | 0.09 mg | 0% | USDA_SR |
| 12718 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 0.09 mg | 0% | USDA_SR |
| 12719 | Lemonade, frozen concentrate, white | Beverages | 0.09 mg | 0% | USDA_SR |
| 12720 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 0.09 mg | 0% | USDA_SR |
| 12721 | Soup, cream of mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.09 mg | 0% | USDA_SR |
| 12722 | Soup, HEALTHY CHOICE Chicken and Rice Soup, canned | Soups, Sauces, and Gravies | 0.09 mg | 0% | USDA_SR |
| 12723 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 0.09 mg | 0% | USDA_SR |
| 12724 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 0.09 mg | 0% | USDA_SR |
| 12725 | Gravy, chicken, canned or bottled, ready-to-serve | Soups, Sauces, and Gravies | 0.09 mg | 0% | USDA_SR |
| 12726 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.09 mg | 0% | USDA_SR |
| 12727 | Yogurt, plain, skim milk | Dairy and Egg Products | 0.09 mg | 0% | USDA_SR |
| 12728 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 0.09 mg | 0% | USDA_SR |
| 12729 | Ice creams, BREYERS, 98% Fat Free Vanilla | Sweets | 0.09 mg | 0% | USDA_SR |
| 12730 | Sweetener, syrup, agave | Sweets | 0.09 mg | 0% | USDA_SR |
| 12731 | Ice creams, BREYERS, No Sugar Added, Vanilla | Sweets | 0.09 mg | 0% | USDA_SR |
| 12732 | Oranges, raw, Florida | Fruits and Fruit Juices | 0.09 mg | 0% | USDA_SR |
| 12733 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 0.09 mg | 0% | USDA_SR |
| 12734 | Oheloberries, raw | Fruits and Fruit Juices | 0.09 mg | 0% | USDA_SR |
| 12735 | Puddings, vanilla, ready-to-eat | Sweets | 0.09 mg | 0% | USDA_SR |
| 12736 | Alcoholic beverage, daiquiri, prepared-from-recipe | Beverages | 0.09 mg | 0% | USDA_SR |
| 12737 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 0.09 mg | 0% | USDA_SR |
| 12738 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 0.09 mg | 0% | USDA_SR |
| 12739 | Frozen novelties, ice type, italian, restaurant-prepared | Sweets | 0.09 mg | 0% | USDA_SR |
| 12740 | Frostings, white, fluffy, dry mix | Sweets | 0.09 mg | 0% | USDA_SR |
| 12741 | Lime juice, raw | Fruits and Fruit Juices | 0.09 mg | 0% | USDA_SR |
| 12742 | Pork, fresh, variety meats and by-products, leaf fat, raw | Pork Products | 0.09 mg | 0% | USDA_SR |
| 12743 | Syrups, table blends, pancake, with butter | Sweets | 0.09 mg | 0% | USDA_SR |
| 12744 | Ice creams, vanilla | Sweets | 0.09 mg | 0% | USDA_SR |
| 12745 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.09 mg | 0% | CNF |
| 12746 | Sweetener, syrup, agave | Sweets | 0.09 mg | 0% | CNF |
| 12747 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12748 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12749 | Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla | Sweets | 0.09 mg | 0% | CNF |
| 12750 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% | CNF |
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