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 13101–13150 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 13101 | Beverages, Energy Drink, Monster, fortified with vitamins C, B2, B3, B6, B12 | Beverages | 0.04 mg | 0% | USDA_SR |
| 13102 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof | Beverages | 0.04 mg | 0% | USDA_SR |
| 13103 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof | Beverages | 0.04 mg | 0% | USDA_SR |
| 13104 | Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener | Beverages | 0.04 mg | 0% | USDA_SR |
| 13105 | Beverages, OCEAN SPRAY, Diet Cran Cherry | Beverages | 0.04 mg | 0% | USDA_SR |
| 13106 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 0.04 mg | 0% | USDA_SR |
| 13107 | Beverages, OCEAN SPRAY, Diet Cranberry Juice | Beverages | 0.04 mg | 0% | USDA_SR |
| 13108 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 0.04 mg | 0% | USDA_SR |
| 13109 | Beverages, coffee, instant, decaffeinated, prepared with water | Beverages | 0.04 mg | 0% | USDA_SR |
| 13110 | Beverages, coffee, ready to drink, milk based, sweetened | Beverages | 0.04 mg | 0% | USDA_SR |
| 13111 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 0.04 mg | 0% | USDA_SR |
| 13112 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13113 | Yogurt, Greek, nonfat, vanilla, DANNON OIKOS | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13114 | Soup, SWANSON, beef broth, lower sodium | Soups, Sauces, and Gravies | 0.04 mg | 0% | USDA_SR |
| 13115 | Yogurt, Greek, vanilla, lowfat | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13116 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13117 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13118 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13119 | Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13120 | Salad dressing, sweet and sour | Fats and Oils | 0.04 mg | 0% | USDA_SR |
| 13121 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 0.04 mg | 0% | USDA_SR |
| 13122 | Sweeteners, tabletop, aspartame, EQUAL, packets | Sweets | 0.04 mg | 0% | USDA_SR |
| 13123 | Puddings, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.04 mg | 0% | USDA_SR |
| 13124 | Sweeteners, tabletop, saccharin (sodium saccharin) | Sweets | 0.04 mg | 0% | USDA_SR |
| 13125 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 0.04 mg | 0% | USDA_SR |
| 13126 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 0.04 mg | 0% | USDA_SR |
| 13127 | Fruit syrup | Sweets | 0.04 mg | 0% | USDA_SR |
| 13128 | Beverages, Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 0.04 mg | 0% | USDA_SR |
| 13129 | Vegetable oil-butter spread, reduced calorie | Fats and Oils | 0.04 mg | 0% | USDA_SR |
| 13130 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 0.04 mg | 0% | USDA_SR |
| 13131 | Energy drink, coffee flavours | Beverages | 0.04 mg | 0% | CNF |
| 13132 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 0.04 mg | 0% | CNF |
| 13133 | Salad dressing, sweet and sour | Fats and Oils | 0.04 mg | 0% | CNF |
| 13134 | Sweetener, saccharin | Sweets | 0.04 mg | 0% | CNF |
| 13135 | Sweetener, aspartame, EQUAL | Sweets | 0.04 mg | 0% | CNF |
| 13136 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 0.04 mg | 0% | CNF |
| 13137 | Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 0.04 mg | 0% | CNF |
| 13138 | Dessert, frozen, made with skim milk, chocolate | Sweets | 0.04 mg | 0% | CNF |
| 13139 | Drink, breakfast type, orange, ready-to-drink | Beverages | 0.04 mg | 0% | CNF |
| 13140 | Juice drink, mixed vegetable and fruit | Beverages | 0.04 mg | 0% | CNF |
| 13141 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.04 mg | 0% | CNF |
| 13142 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 0.04 mg | 0% | CNF |
| 13143 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.04 mg | 0% | CNF |
| 13144 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.04 mg | 0% | CNF |
| 13145 | Alcohol, whisky (45% alcohol by volume) | Beverages | 0.04 mg | 0% | CNF |
| 13146 | Drink, orange, vitamin C added, canned | Beverages | 0.04 mg | 0% | CNF |
| 13147 | Carbonated drinks, non cola with aspartame | Beverages | 0.04 mg | 0% | CNF |
| 13148 | Alcohol, whisky (50% alcohol by volume) | Beverages | 0.04 mg | 0% | CNF |
| 13149 | Alcohol, whisky (47% alcohol by volume) | Beverages | 0.04 mg | 0% | CNF |
| 13150 | Coffee, instant, decaffeinated, powder, water added | Beverages | 0.04 mg | 0% | CNF |
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