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 4801–4850 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4801 | Salad dressing, italian, commercial, regular | Fats and Oils | 0.26 mg | 1% |
| 4802 | Turkey, all classes, skin and separable fat only, raw | Poultry Products | 0.26 mg | 1% |
| 4803 | Turkey, tom, breast, meat and skin, raw | Poultry Products | 0.26 mg | 1% |
| 4804 | Soup, cream, chicken, canned, condensed, water added | Soups, Sauces and Gravies | 0.26 mg | 1% |
| 4805 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.26 mg | 1% |
| 4806 | Apple juice, frozen concentrate, diluted, without added vitamin C | Fruits and fruit juices | 0.26 mg | 1% |
| 4807 | Guava, common, raw | Fruits and fruit juices | 0.26 mg | 1% |
| 4808 | Pear nectar, canned | Fruits and fruit juices | 0.26 mg | 1% |
| 4809 | Banana, raw | Fruits and fruit juices | 0.26 mg | 1% |
| 4810 | Apple juice, frozen concentrate, diluted, added vitamin C | Fruits and fruit juices | 0.26 mg | 1% |
| 4811 | Pork, separable fat, raw | Pork Products | 0.26 mg | 1% |
| 4812 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4813 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4814 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4815 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4816 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4817 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 0.26 mg | 1% |
| 4818 | Fish, surimi | Finfish and Shellfish Products | 0.26 mg | 1% |
| 4819 | Crustaceans, lobster, american (northern), raw | Finfish and Shellfish Products | 0.26 mg | 1% |
| 4820 | Turkey, tom, breast, meat only, raw | Poultry Products | 0.26 mg | 1% |
| 4821 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4822 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4823 | Onion, sweet, raw | Vegetables and Vegetable Products | 0.26 mg | 1% |
| 4824 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 0.26 mg | 1% |
| 4825 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 0.26 mg | 1% |
| 4826 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.26 mg | 1% |
| 4827 | Chinese dish, soup, egg drop, restaurant prepared | Soups, Sauces and Gravies | 0.26 mg | 1% |
| 4828 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.26 mg | 1% |
| 4829 | Dessert, frozen, ice cream sandwich | Sweets | 0.26 mg | 1% |
| 4830 | Icing (frosting), vanilla (white), creamy, dry mix, prepared with butter | Sweets | 0.25 mg | 1% |
| 4831 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.25 mg | 1% |
| 4832 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4833 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.25 mg | 1% |
| 4834 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free | Fats and Oils | 0.25 mg | 1% |
| 4835 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 0.25 mg | 1% |
| 4836 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.25 mg | 1% |
| 4837 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.25 mg | 1% |
| 4838 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4839 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4840 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4841 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.25 mg | 1% |
| 4842 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 1% |
| 4843 | Juice drink, fruit, ready-to-drink | Beverages | 0.25 mg | 1% |
| 4844 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.25 mg | 1% |
| 4845 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.25 mg | 1% |
| 4846 | Soup, chicken rice, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% |
| 4847 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% |
| 4848 | Cranberry, raw | Fruits and fruit juices | 0.25 mg | 1% |
| 4849 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% |
| 4850 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.25 mg | 1% |
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