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 12801–12850 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12801 | Soup, SWANSON, vegetable broth | Soups, Sauces, and Gravies | 0.08 mg | 0% | USDA_SR |
| 12802 | Yogurt, plain, low fat | Dairy and Egg Products | 0.08 mg | 0% | USDA_SR |
| 12803 | Whey, acid, fluid | Dairy and Egg Products | 0.08 mg | 0% | USDA_SR |
| 12804 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12805 | Puddings, lemon, dry mix, instant | Sweets | 0.08 mg | 0% | USDA_SR |
| 12806 | Puddings, vanilla, dry mix, regular | Sweets | 0.08 mg | 0% | USDA_SR |
| 12807 | Flan, caramel custard, dry mix | Sweets | 0.08 mg | 0% | USDA_SR |
| 12808 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12809 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12810 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12811 | Candies, confectioner's coating, butterscotch | Sweets | 0.08 mg | 0% | USDA_SR |
| 12812 | Lemon juice, raw | Fruits and Fruit Juices | 0.08 mg | 0% | USDA_SR |
| 12813 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 0.08 mg | 0% | USDA_SR |
| 12814 | Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame | Beverages | 0.08 mg | 0% | USDA_SR |
| 12815 | Tea, tundra, herb and laborador combination (Alaska Native) | American Indian/Alaska Native Foods | 0.08 mg | 0% | USDA_SR |
| 12816 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 0.08 mg | 0% | CNF |
| 12817 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 0% | CNF |
| 12818 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12819 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12820 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12821 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12822 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12823 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12824 | Tea, tundra, herb and labrador | Beverages | 0.08 mg | 0% | CNF |
| 12825 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 0.08 mg | 0% | CNF |
| 12826 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 0.08 mg | 0% | CNF |
| 12827 | Drink, fruit flavour, powder, low calorie, vitamin C, with aspartame | Beverages | 0.08 mg | 0% | CNF |
| 12828 | Soup, broth, chicken, ready to serve, reduced sodium | Soups, Sauces and Gravies | 0.08 mg | 0% | CNF |
| 12829 | Dessert, pudding, lemon, dry mix, instant, unprepared | Sweets | 0.08 mg | 0% | CNF |
| 12830 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.08 mg | 0% | CNF |
| 12831 | Dessert, pudding, vanilla, dry mix, regular, unprepared | Sweets | 0.08 mg | 0% | CNF |
| 12832 | Dessert, flan, caramel custard, dry mix, unprepared | Sweets | 0.08 mg | 0% | CNF |
| 12833 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 0.08 mg | 0% | CNF |
| 12834 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 0.08 mg | 0% | CNF |
| 12835 | Alcohol, cocktail, whisky sour mix, bottled, whisky added | Beverages | 0.08 mg | 0% | CNF |
| 12836 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 0.08 mg | 0% | CNF |
| 12837 | Tea, brewed, chamomile | Beverages | 0.08 mg | 0% | CNF |
| 12838 | Lemonade, pink, frozen concentrate | Beverages | 0.08 mg | 0% | CNF |
| 12839 | Coffee, instant, sweetened, cappucino flavour, powder, water added | Beverages | 0.08 mg | 0% | CNF |
| 12840 | Tea, brewed, herb | Beverages | 0.08 mg | 0% | CNF |
| 12841 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.08 mg | 0% | CNF |
| 12842 | Coffee substitute, cereal grain beverage, powder, water added | Beverages | 0.08 mg | 0% | CNF |
| 12843 | Carbonated drinks, grape soda | Beverages | 0.08 mg | 0% | CNF |
| 12844 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 0.08 mg | 0% | CNF |
| 12845 | Lemon juice, raw | Fruits and fruit juices | 0.08 mg | 0% | CNF |
| 12846 | Grapefruit, white, california, raw | Fruits and fruit juices | 0.08 mg | 0% | CNF |
| 12847 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 0.08 mg | 0% | CNF |
| 12848 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 0.08 mg | 0% | CNF |
| 12849 | Carambola (star fruit), raw | Fruits and fruit juices | 0.08 mg | 0% | CNF |
| 12850 | Soup, broth, beef, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 0% | CNF |
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