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 4151–4200 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4151 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.49 mg | 3% |
| 4152 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.49 mg | 3% |
| 4153 | Fish, cisco (lake herring, tullibee), native, smoked | Finfish and Shellfish Products | 0.49 mg | 3% |
| 4154 | Fish, cod (scrod), atlantic, canned, solids and liquid | Finfish and Shellfish Products | 0.49 mg | 3% |
| 4155 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 0.49 mg | 3% |
| 4156 | Fish, cod (scrod), atlantic, baked or broiled | Finfish and Shellfish Products | 0.49 mg | 3% |
| 4157 | Candies, bars, Mars | Sweets | 0.49 mg | 3% |
| 4158 | Candies, Reese's Pieces | Sweets | 0.49 mg | 3% |
| 4159 | Sweets, jams and preserves | Sweets | 0.49 mg | 3% |
| 4160 | Sweets, jams and preserves, apricot | Sweets | 0.49 mg | 3% |
| 4161 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.49 mg | 3% |
| 4162 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 4163 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 0.49 mg | 3% |
| 4164 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 4165 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 0.49 mg | 3% |
| 4166 | Wiener (frankfurter), European | Sausages and Luncheon meats | 0.49 mg | 3% |
| 4167 | Deli-meat, prosciutto (cotto ham), extra lean | Sausages and Luncheon meats | 0.49 mg | 3% |
| 4168 | Chicken, broiler, breast, skinless, boneless, meat, braised | Poultry Products | 0.49 mg | 3% |
| 4169 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 0.49 mg | 3% |
| 4170 | Turkey, all classes, back, meat and skin, raw | Poultry Products | 0.48 mg | 3% |
| 4171 | Turkey, broiler, wing, meat only, roasted | Poultry Products | 0.48 mg | 3% |
| 4172 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.48 mg | 3% |
| 4173 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.48 mg | 3% |
| 4174 | Jujube (chinese date), raw | Fruits and fruit juices | 0.48 mg | 3% |
| 4175 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 4176 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 4177 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 4178 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.48 mg | 3% |
| 4179 | Fish, bluefish, raw | Finfish and Shellfish Products | 0.48 mg | 3% |
| 4180 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.48 mg | 3% |
| 4181 | Blackberry juice, canned | Fruits and fruit juices | 0.48 mg | 3% |
| 4182 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.48 mg | 3% |
| 4183 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 0.48 mg | 3% |
| 4184 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.48 mg | 3% |
| 4185 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 4186 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 4187 | Fish, salmon, sockeye (red), canned, drained solids, without skin and bones | Finfish and Shellfish Products | 0.48 mg | 3% |
| 4188 | Grains, cornstarch | Cereals, Grains and Pasta | 0.47 mg | 3% |
| 4189 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4190 | Soup, NISSIN, CUP NOODLES, ramen noodles, chicken flavour, dry, water added | Soups, Sauces and Gravies | 0.47 mg | 3% |
| 4191 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4192 | Dessert, frozen, juice, orange | Sweets | 0.47 mg | 3% |
| 4193 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4194 | Dip, cream cheese base | Soups, Sauces and Gravies | 0.47 mg | 3% |
| 4195 | Milk, dry whole | Dairy and Egg Products | 0.47 mg | 3% |
| 4196 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 0.47 mg | 3% |
| 4197 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 0.47 mg | 3% |
| 4198 | Turkey, broiler, wing, meat and skin, roasted | Poultry Products | 0.47 mg | 3% |
| 4199 | Gravy, chicken, canned | Soups, Sauces and Gravies | 0.47 mg | 3% |
| 4200 | Soup, vegetable with beef (and barley), canned, condensed | Soups, Sauces and Gravies | 0.47 mg | 3% |
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