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 301–350 of 374 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 302 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.19 mg | 1% |
| 303 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 0.18 mg | 1% |
| 304 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% |
| 305 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.18 mg | 1% |
| 306 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 0.17 mg | 1% |
| 307 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 0.17 mg | 1% |
| 308 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.17 mg | 1% |
| 309 | Fish, haddock, raw | Finfish and Shellfish Products | 0.17 mg | 1% |
| 310 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.17 mg | 1% |
| 311 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 312 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 313 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 314 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 315 | Cheese, cheddar | Dairy and Egg Products | 0.16 mg | 1% |
| 316 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 317 | Onions, white, raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 318 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 319 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 320 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.14 mg | 1% |
| 321 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.14 mg | 1% |
| 322 | Mushroom, portabella | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 323 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 324 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 325 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% |
| 326 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.13 mg | 1% |
| 327 | Cheese, swiss | Dairy and Egg Products | 0.13 mg | 1% |
| 328 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.13 mg | 1% |
| 329 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.12 mg | 1% |
| 330 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.12 mg | 1% |
| 331 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 332 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 333 | Tomato, roma | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 334 | Tomato, roma | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 335 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.10 mg | 1% |
| 336 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.10 mg | 1% |
| 337 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 0.10 mg | 1% |
| 338 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.09 mg | 0% |
| 339 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.09 mg | 0% |
| 340 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 0.07 mg | 0% |
| 341 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.07 mg | 0% |
| 342 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.07 mg | 0% |
| 343 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.07 mg | 0% |
| 344 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.07 mg | 0% |
| 345 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.07 mg | 0% |
| 346 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 0.07 mg | 0% |
| 347 | Cabbage, green, raw | Vegetables and Vegetable Products | 0.07 mg | 0% |
| 348 | Fish, cod, Atlantic, wild caught, raw | Finfish and Shellfish Products | 0.07 mg | 0% |
| 349 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 0.06 mg | 0% |
| 350 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.06 mg | 0% |
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