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 12751–12800 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12751 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12752 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12753 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12754 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12755 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.09 mg | 0% | CNF |
| 12756 | Drink, fruit punch, frozen concentrate, water added | Beverages | 0.09 mg | 0% | CNF |
| 12757 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 0.09 mg | 0% | CNF |
| 12758 | Sports drink, lemon-lime flavour, ready-to-drink | Beverages | 0.09 mg | 0% | CNF |
| 12759 | Dessert, frozen, ice, Italian, restaurant prepared | Sweets | 0.09 mg | 0% | CNF |
| 12760 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 0.09 mg | 0% | CNF |
| 12761 | Dessert, pudding, vanilla, ready to eat | Sweets | 0.09 mg | 0% | CNF |
| 12762 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 0.09 mg | 0% | CNF |
| 12763 | Sweets, syrup, table blend, pancake with butter | Sweets | 0.09 mg | 0% | CNF |
| 12764 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 0.09 mg | 0% | CNF |
| 12765 | Fish, catfish (wolffish), atlantic, raw | Finfish and Shellfish Products | 0.09 mg | 0% | CNF |
| 12766 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 0.09 mg | 0% | CNF |
| 12767 | Malted milk, natural flavour, powder, with whole milk | Beverages | 0.09 mg | 0% | CNF |
| 12768 | Lemonade, white, frozen concentrate | Beverages | 0.09 mg | 0% | CNF |
| 12769 | Alcohol, cocktail, daiquiri (rum), homemade | Beverages | 0.09 mg | 0% | CNF |
| 12770 | Pork, leaf fat, raw | Pork Products | 0.09 mg | 0% | CNF |
| 12771 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 0.09 mg | 0% | CNF |
| 12772 | Orange, florida, raw | Fruits and fruit juices | 0.09 mg | 0% | CNF |
| 12773 | Orange, california, valencia, raw | Fruits and fruit juices | 0.09 mg | 0% | CNF |
| 12774 | Oheloberry, raw | Fruits and fruit juices | 0.09 mg | 0% | CNF |
| 12775 | Lime juice, raw | Fruits and fruit juices | 0.09 mg | 0% | CNF |
| 12776 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 0.09 mg | 0% | CNF |
| 12777 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 0.09 mg | 0% | CNF |
| 12778 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.09 mg | 0% | USDA_FF |
| 12779 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 0.08 mg | 0% | USDA_SR |
| 12780 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.08 mg | 0% | USDA_SR |
| 12781 | Alcoholic beverage, whiskey sour, prepared from item 14028 | Beverages | 0.08 mg | 0% | USDA_SR |
| 12782 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12783 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12784 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12785 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12786 | Beverages, tea, herb, brewed, chamomile | Beverages | 0.08 mg | 0% | USDA_SR |
| 12787 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 0.08 mg | 0% | USDA_SR |
| 12788 | Beverages, coffee substitute, cereal grain beverage, prepared with water | Beverages | 0.08 mg | 0% | USDA_SR |
| 12789 | Lemonade, frozen concentrate, pink | Beverages | 0.08 mg | 0% | USDA_SR |
| 12790 | Alcoholic beverage, whiskey sour | Beverages | 0.08 mg | 0% | USDA_SR |
| 12791 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water | Beverages | 0.08 mg | 0% | USDA_SR |
| 12792 | Babyfood, apples, dices, toddler | Baby Foods | 0.08 mg | 0% | USDA_SR |
| 12793 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 0.08 mg | 0% | USDA_SR |
| 12794 | Beverages, tea, herb, other than chamomile, brewed | Beverages | 0.08 mg | 0% | USDA_SR |
| 12795 | Beverages, carbonated, grape soda | Beverages | 0.08 mg | 0% | USDA_SR |
| 12796 | Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix | Beverages | 0.08 mg | 0% | USDA_SR |
| 12797 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 0.08 mg | 0% | USDA_SR |
| 12798 | Egg, white, raw, fresh | Dairy and Egg Products | 0.08 mg | 0% | USDA_SR |
| 12799 | Beverages, tea, hibiscus, brewed | Beverages | 0.08 mg | 0% | USDA_SR |
| 12800 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
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