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 4201–4250 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4201 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.47 mg | 3% |
| 4202 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4203 | Collards, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4204 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4205 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4206 | Cabbage, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4207 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4208 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4209 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4210 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 4211 | Cheesecake, prepared from mix, no bake type | Baked Products | 0.47 mg | 3% |
| 4212 | Dessert, frozen yogourt | Sweets | 0.46 mg | 3% |
| 4213 | Chicken, broiler, wing, meat and skin, raw | Poultry Products | 0.46 mg | 3% |
| 4214 | Orange grapefruit juice, canned | Fruits and fruit juices | 0.46 mg | 3% |
| 4215 | Pork, separable fat, cooked | Pork Products | 0.46 mg | 3% |
| 4216 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4217 | Carrot juice, canned | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4218 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4219 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4220 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4221 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4222 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4223 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.46 mg | 3% |
| 4224 | Milk shake (fast food), vanilla | Beverages | 0.46 mg | 3% |
| 4225 | Fish, cisco (lake herring, tullibee), native, raw | Finfish and Shellfish Products | 0.46 mg | 3% |
| 4226 | Fish, pollock, atlantic (boston blue), raw | Finfish and Shellfish Products | 0.46 mg | 3% |
| 4227 | Fish, sheepshead, raw | Finfish and Shellfish Products | 0.46 mg | 3% |
| 4228 | Fish, turbot, european, baked or broiled | Finfish and Shellfish Products | 0.46 mg | 3% |
| 4229 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.46 mg | 3% |
| 4230 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.46 mg | 3% |
| 4231 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.46 mg | 3% |
| 4232 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4233 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 4234 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.46 mg | 3% |
| 4235 | Dessert, frozen yogourt, chocolate | Sweets | 0.46 mg | 3% |
| 4236 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.46 mg | 3% |
| 4237 | Cretons | Sausages and Luncheon meats | 0.46 mg | 3% |
| 4238 | Game meat, native, beluga, muktuk, raw | Lamb, Veal and Game | 0.45 mg | 2% |
| 4239 | Vinegar, red wine | Spices and Herbs | 0.45 mg | 2% |
| 4240 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 4241 | Chicken, broiler, breast, meat, cooked, rotisserie, with seasoning | Poultry Products | 0.45 mg | 2% |
| 4242 | Chicken, broiler, breast, skinless, boneless, meat, grilled | Poultry Products | 0.45 mg | 2% |
| 4243 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 0.45 mg | 2% |
| 4244 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 0.45 mg | 2% |
| 4245 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 4246 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 2% |
| 4247 | Fish, pike, northern, native, cooked | Finfish and Shellfish Products | 0.45 mg | 2% |
| 4248 | Fish, swordfish, baked or broiled | Finfish and Shellfish Products | 0.45 mg | 2% |
| 4249 | Fish, salmon, pink (humpback), baked or broiled | Finfish and Shellfish Products | 0.45 mg | 2% |
| 4250 | Fish, whitefish, lake, native, raw | Finfish and Shellfish Products | 0.45 mg | 2% |
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