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 13201–13250 of 13,381 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 13201 | Yogurt, Greek, 2% fat, apricot, CHOBANI | Dairy and Egg Products | 0.03 mg | 0% | USDA_SR |
| 13202 | Cream, fluid, light whipping | Dairy and Egg Products | 0.03 mg | 0% | USDA_SR |
| 13203 | Frozen novelties, Sugar Free, CREAMSICLE Pops | Sweets | 0.03 mg | 0% | USDA_SR |
| 13204 | Tea, herbal, brewed, Hohoysi (Hopi) | American Indian/Alaska Native Foods | 0.03 mg | 0% | USDA_SR |
| 13205 | Candies, toffee, prepared-from-recipe | Sweets | 0.03 mg | 0% | USDA_SR |
| 13206 | Frostings, glaze, prepared-from-recipe | Sweets | 0.03 mg | 0% | USDA_SR |
| 13207 | Syrups, corn, high-fructose | Sweets | 0.03 mg | 0% | USDA_SR |
| 13208 | Syrups, table blends, pancake | Sweets | 0.03 mg | 0% | USDA_SR |
| 13209 | Syrups, table blends, pancake, reduced-calorie | Sweets | 0.03 mg | 0% | USDA_SR |
| 13210 | Alcoholic beverage, pina colada, canned | Beverages | 0.03 mg | 0% | USDA_SR |
| 13211 | Alcoholic beverage, beer, light | Beverages | 0.03 mg | 0% | USDA_SR |
| 13212 | Syrup, fruit flavored | Sweets | 0.03 mg | 0% | USDA_SR |
| 13213 | Cream substitute, powdered, light | Dairy and Egg Products | 0.03 mg | 0% | USDA_SR |
| 13214 | Soup, broth, beef, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.03 mg | 0% | CNF |
| 13215 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 0.03 mg | 0% | CNF |
| 13216 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 0.03 mg | 0% | CNF |
| 13217 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13218 | Cream, 5% | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13219 | Tea, chai latte, prepared with whole milk | Beverages | 0.03 mg | 0% | CNF |
| 13220 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 0.03 mg | 0% | CNF |
| 13221 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13222 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13223 | Candies, toffee, homemade | Sweets | 0.03 mg | 0% | CNF |
| 13224 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.03 mg | 0% | CNF |
| 13225 | Drink, fruit flavour, powder, vitamin C, unsweetened | Beverages | 0.03 mg | 0% | CNF |
| 13226 | Coffee whitener (non dairy), powdered, light | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13227 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13228 | Icing (frosting), glaze, homemade | Sweets | 0.03 mg | 0% | CNF |
| 13229 | Sweets, syrups, corn, high-fructose | Sweets | 0.03 mg | 0% | CNF |
| 13230 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 0.03 mg | 0% | CNF |
| 13231 | Dessert, frozen, gelatin pop | Sweets | 0.03 mg | 0% | CNF |
| 13232 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.03 mg | 0% | CNF |
| 13233 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 0.03 mg | 0% | CNF |
| 13234 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.03 mg | 0% | CNF |
| 13235 | Sweets, syrup, table blend, pancake | Sweets | 0.03 mg | 0% | CNF |
| 13236 | Sweets, syrup, table blend, pancake, calorie-reduced | Sweets | 0.03 mg | 0% | CNF |
| 13237 | Dessert, pudding, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.03 mg | 0% | CNF |
| 13238 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 0.03 mg | 0% | CNF |
| 13239 | Soup, broth, chicken, canned, condensed, water added | Soups, Sauces and Gravies | 0.03 mg | 0% | CNF |
| 13240 | Vegetable oil, peanut | Fats and Oils | 0.03 mg | 0% | CNF |
| 13241 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13242 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13243 | Milk, fluid, skim | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13244 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13245 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13246 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13247 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13248 | Coffee whitener (non dairy), liquid | Dairy and Egg Products | 0.03 mg | 0% | CNF |
| 13249 | Vinegar, distilled (white) | Spices and Herbs | 0.03 mg | 0% | CNF |
| 13250 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 0.02 mg | 0% | USDA_FF |
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