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 13001–13050 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 13001 | Soup, chicken broth cubes, dry, prepared with water | Soups, Sauces, and Gravies | 0.05 mg | 0% | USDA_SR |
| 13002 | Beverages, OCEAN SPRAY, White Cranberry Peach | Beverages | 0.05 mg | 0% | USDA_SR |
| 13003 | Beverages, coffee, instant, chicory | Beverages | 0.05 mg | 0% | USDA_SR |
| 13004 | Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink. | Beverages | 0.05 mg | 0% | USDA_SR |
| 13005 | KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13006 | Butter, whipped, with salt | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13007 | Beverages, tea, instant, lemon, diet | Beverages | 0.05 mg | 0% | USDA_SR |
| 13008 | Carbonated beverage, cream soda | Beverages | 0.05 mg | 0% | USDA_SR |
| 13009 | Grapefruit, raw, white, Florida | Fruits and Fruit Juices | 0.05 mg | 0% | USDA_SR |
| 13010 | Vanilla extract, imitation, no alcohol | Spices and Herbs | 0.05 mg | 0% | USDA_SR |
| 13011 | KRAFT BREAKSTONE'S FREE Fat Free Sour Cream | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13012 | Beverages, Energy drink, ROCKSTAR | Beverages | 0.05 mg | 0% | USDA_SR |
| 13013 | Beverages, Powerade Zero Ion4, calorie-free, assorted flavors | Beverages | 0.05 mg | 0% | USDA_SR |
| 13014 | Beverages, coffee, brewed, prepared with tap water, decaffeinated | Beverages | 0.05 mg | 0% | USDA_SR |
| 13015 | Beverages, carbonated, root beer | Beverages | 0.05 mg | 0% | USDA_SR |
| 13016 | Oil, industrial, soy, fully hydrogenated | Fats and Oils | 0.05 mg | 0% | USDA_SR |
| 13017 | Oil, industrial, soy, ultra low linolenic | Fats and Oils | 0.05 mg | 0% | USDA_SR |
| 13018 | Oil, industrial, soy, low linolenic | Fats and Oils | 0.05 mg | 0% | USDA_SR |
| 13019 | Oil, coconut | Fats and Oils | 0.05 mg | 0% | USDA_SR |
| 13020 | Oil, soybean, salad or cooking | Fats and Oils | 0.05 mg | 0% | USDA_SR |
| 13021 | Yogurt, Greek, nonfat, vanilla, CHOBANI | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13022 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13023 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13024 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13025 | Milk, producer, fluid, 3.7% milkfat | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13026 | Cream, fluid, half and half | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13027 | Milk, low sodium, fluid | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13028 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13029 | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13030 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13031 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13032 | Milk, filled, fluid, with blend of hydrogenated vegetable oils | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13033 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13034 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 0.05 mg | 0% | USDA_SR |
| 13035 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 0.05 mg | 0% | USDA_SR |
| 13036 | Puddings, banana, dry mix, regular, with added oil | Sweets | 0.05 mg | 0% | USDA_SR |
| 13037 | Sugars, granulated | Sweets | 0.05 mg | 0% | USDA_SR |
| 13038 | Puddings, banana, dry mix, regular | Sweets | 0.05 mg | 0% | USDA_SR |
| 13039 | Puddings, banana, dry mix, instant, prepared with whole milk | Sweets | 0.05 mg | 0% | USDA_SR |
| 13040 | Rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.05 mg | 0% | USDA_SR |
| 13041 | Rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.05 mg | 0% | USDA_SR |
| 13042 | Syrups, grenadine | Sweets | 0.05 mg | 0% | USDA_SR |
| 13043 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 0.05 mg | 0% | USDA_SR |
| 13044 | Puddings, banana, dry mix, regular, prepared with 2% milk | Sweets | 0.05 mg | 0% | USDA_SR |
| 13045 | Soup, broth, chicken, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 0% | CNF |
| 13046 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 0.05 mg | 0% | CNF |
| 13047 | Sports drink, fruit flavour, ready-to-drink | Beverages | 0.05 mg | 0% | CNF |
| 13048 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 0.05 mg | 0% | CNF |
| 13049 | Sweets, syrups, grenadine | Sweets | 0.05 mg | 0% | CNF |
| 13050 | Sports drink, fruit flavour, low calorie, ready-to-drink | Beverages | 0.05 mg | 0% | CNF |
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