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 4851–4900 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4851 | Papaya, raw | Fruits and fruit juices | 0.25 mg | 1% |
| 4852 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% |
| 4853 | Peach, raw | Fruits and fruit juices | 0.25 mg | 1% |
| 4854 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4855 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4856 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.25 mg | 1% |
| 4857 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.25 mg | 1% |
| 4858 | Fish, salmon, chinook (spring), raw | Finfish and Shellfish Products | 0.25 mg | 1% |
| 4859 | Fish, tilefish, raw | Finfish and Shellfish Products | 0.25 mg | 1% |
| 4860 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.24 mg | 1% |
| 4861 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.24 mg | 1% |
| 4862 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 0.24 mg | 1% |
| 4863 | Cheese, gouda | Dairy and Egg Products | 0.24 mg | 1% |
| 4864 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 0.24 mg | 1% |
| 4865 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.24 mg | 1% |
| 4866 | Soup, vegetable with beef (and barley), canned, condensed, water added | Soups, Sauces and Gravies | 0.24 mg | 1% |
| 4867 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.24 mg | 1% |
| 4868 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 4869 | Watermelon, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 4870 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 4871 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 4872 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 4873 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 4874 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% |
| 4875 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% |
| 4876 | Fish, snapper, mixed species, baked or broiled | Finfish and Shellfish Products | 0.24 mg | 1% |
| 4877 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.24 mg | 1% |
| 4878 | Sweets, pie fillings, canned, cherry | Sweets | 0.24 mg | 1% |
| 4879 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.24 mg | 1% |
| 4880 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 0.24 mg | 1% |
| 4881 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 4882 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.24 mg | 1% |
| 4883 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.24 mg | 1% |
| 4884 | Soup, chicken noodle, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.24 mg | 1% |
| 4885 | Pear, green anjou, raw | Fruits and fruit juices | 0.24 mg | 1% |
| 4886 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 0.24 mg | 1% |
| 4887 | Candies, marshmallow | Sweets | 0.23 mg | 1% |
| 4888 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 4889 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.23 mg | 1% |
| 4890 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 0.23 mg | 1% |
| 4891 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.23 mg | 1% |
| 4892 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 0.23 mg | 1% |
| 4893 | Cheese, fontina | Dairy and Egg Products | 0.23 mg | 1% |
| 4894 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 0.23 mg | 1% |
| 4895 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 0.23 mg | 1% |
| 4896 | Soup, chicken vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.23 mg | 1% |
| 4897 | Jackfruit, raw | Fruits and fruit juices | 0.23 mg | 1% |
| 4898 | Lime juice, canned or bottled | Fruits and fruit juices | 0.23 mg | 1% |
| 4899 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.23 mg | 1% |
| 4900 | Applesauce, canned, unsweetened | Fruits and fruit juices | 0.23 mg | 1% |
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