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 4551–4600 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4551 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 2% |
| 4552 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.34 mg | 2% |
| 4553 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 0.33 mg | 2% |
| 4554 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.33 mg | 2% |
| 4555 | Turkey, tom, breast, meat, roasted | Poultry Products | 0.33 mg | 2% |
| 4556 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.33 mg | 2% |
| 4557 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 0.33 mg | 2% |
| 4558 | Sweets, pie fillings, cherry, low calorie | Sweets | 0.33 mg | 2% |
| 4559 | Cheese, cheddar, imitation | Dairy and Egg Products | 0.33 mg | 2% |
| 4560 | Chocolate flavour drink, whey and milk based | Beverages | 0.33 mg | 2% |
| 4561 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 4562 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 4563 | Turkey, hen, breast, meat only, roasted | Poultry Products | 0.33 mg | 2% |
| 4564 | Turkey, all classes, breast, meat only, roasted | Poultry Products | 0.33 mg | 2% |
| 4565 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 0.33 mg | 2% |
| 4566 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.33 mg | 2% |
| 4567 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.33 mg | 2% |
| 4568 | Babyfood, dessert, jarred, custard (includes vanilla custard) | Babyfoods | 0.33 mg | 2% |
| 4569 | Cheese, camembert | Dairy and Egg Products | 0.33 mg | 2% |
| 4570 | Salt, table | Spices and Herbs | 0.33 mg | 2% |
| 4571 | Turkey, hen, breast, meat and skin, roasted | Poultry Products | 0.33 mg | 2% |
| 4572 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 0.33 mg | 2% |
| 4573 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 0.33 mg | 2% |
| 4574 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 0.33 mg | 2% |
| 4575 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.33 mg | 2% |
| 4576 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.33 mg | 2% |
| 4577 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.33 mg | 2% |
| 4578 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 4579 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 4580 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.33 mg | 2% |
| 4581 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 0.32 mg | 2% |
| 4582 | Turkey, broiler, wing, meat only, raw | Poultry Products | 0.32 mg | 2% |
| 4583 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.32 mg | 2% |
| 4584 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 0.32 mg | 2% |
| 4585 | Cherry, sour, red, raw | Fruits and fruit juices | 0.32 mg | 2% |
| 4586 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 0.32 mg | 2% |
| 4587 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 4588 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 4589 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 4590 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.32 mg | 2% |
| 4591 | Fish, lingcod, raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 4592 | Fish, milkfish (awa), raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 4593 | Fish, spot, raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 4594 | Fish, monkfish (goosefish, anglerfish), raw | Finfish and Shellfish Products | 0.32 mg | 2% |
| 4595 | Crustaceans, shrimp, mixed species, boiled or steamed | Finfish and Shellfish Products | 0.32 mg | 2% |
| 4596 | Sauce, nacho cheese sauce, ready-to-serve | Soups, Sauces and Gravies | 0.32 mg | 2% |
| 4597 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.32 mg | 2% |
| 4598 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 0.32 mg | 2% |
| 4599 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 4600 | Turkey, hen, wing, meat only, raw | Poultry Products | 0.32 mg | 2% |
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