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 12951–13000 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12951 | Sugars, powdered | Sweets | 0.06 mg | 0% | USDA_SR |
| 12952 | Frostings, white, fluffy, dry mix, prepared with water | Sweets | 0.06 mg | 0% | USDA_SR |
| 12953 | Flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12954 | Puddings, tapioca, dry mix, prepared with 2% milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12955 | Puddings, tapioca, dry mix, prepared with whole milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12956 | Gelatin desserts, dry mix, reduced calorie, with aspartame | Sweets | 0.06 mg | 0% | USDA_SR |
| 12957 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12958 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12959 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12960 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12961 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 0.06 mg | 0% | USDA_SR |
| 12962 | Beverages, coffee, instant, with whitener, reduced calorie | Beverages | 0.06 mg | 0% | USDA_SR |
| 12963 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 0.06 mg | 0% | USDA_SR |
| 12964 | Lemon juice from concentrate, bottled, CONCORD | Fruits and Fruit Juices | 0.06 mg | 0% | USDA_SR |
| 12965 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 0.06 mg | 0% | USDA_SR |
| 12966 | Milk, buttermilk, fluid, cultured, reduced fat | Dairy and Egg Products | 0.06 mg | 0% | USDA_SR |
| 12967 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.06 mg | 0% | USDA_SR |
| 12968 | Ice creams, vanilla, light, soft-serve | Sweets | 0.06 mg | 0% | USDA_SR |
| 12969 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12970 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12971 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 0.06 mg | 0% | CNF |
| 12972 | Coffee, instant, powder, with whitener and artificial sweetener | Beverages | 0.06 mg | 0% | CNF |
| 12973 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12974 | Sweets, sugars, icing (powdered) | Sweets | 0.06 mg | 0% | CNF |
| 12975 | Icing (frosting), white, fluffy, dry mix, prepared with water | Sweets | 0.06 mg | 0% | CNF |
| 12976 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.06 mg | 0% | CNF |
| 12977 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.06 mg | 0% | CNF |
| 12978 | Dessert, gelatin, dry mix, calorie-reduced, with aspartame, unprepared | Sweets | 0.06 mg | 0% | CNF |
| 12979 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.06 mg | 0% | CNF |
| 12980 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 0.06 mg | 0% | CNF |
| 12981 | Alcohol, liqueur, coffee (31.5% alcohol by volume) | Beverages | 0.06 mg | 0% | CNF |
| 12982 | Alcohol, liqueur, coffee (26.5% alcohol by volume) | Beverages | 0.06 mg | 0% | CNF |
| 12983 | Carbonated drinks, orange soda | Beverages | 0.06 mg | 0% | CNF |
| 12984 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.06 mg | 0% | CNF |
| 12985 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 0.06 mg | 0% | CNF |
| 12986 | Soup, broth (consomme), beef, canned, condensed, water added | Soups, Sauces and Gravies | 0.06 mg | 0% | CNF |
| 12987 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12988 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12989 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12990 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12991 | Whey, sweet, fluid | Dairy and Egg Products | 0.06 mg | 0% | CNF |
| 12992 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 0.06 mg | 0% | USDA_FF |
| 12993 | Pineapple, raw | Fruits and Fruit Juices | 0.05 mg | 0% | USDA_FF |
| 12994 | Mahi mahi, frozen, wild caught | Finfish and Shellfish Products | 0.05 mg | 0% | USDA_FF |
| 12995 | Sugars, granulated | Sweets | 0.05 mg | 0% | USDA_FF |
| 12996 | Sugars, granulated | Sweets | 0.05 mg | 0% | USDA_FF |
| 12997 | Oil, coconut | Fats and Oils | 0.05 mg | 0% | USDA_FF |
| 12998 | Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water | Beverages | 0.05 mg | 0% | USDA_SR |
| 12999 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 0.05 mg | 0% | USDA_SR |
| 13000 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.05 mg | 0% | USDA_SR |
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