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 4901–4950 of 5,522 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4901 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 1% |
| 4902 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.23 mg | 1% |
| 4903 | Fish, flatfish (flounder or sole or plaice), baked or broiled | Finfish and Shellfish Products | 0.23 mg | 1% |
| 4904 | Fish, catfish, channel (bullhead), farmed, raw | Finfish and Shellfish Products | 0.23 mg | 1% |
| 4905 | Cake, angel food, dry mix, prepared | Baked Products | 0.23 mg | 1% |
| 4906 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 0.22 mg | 1% |
| 4907 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 0.22 mg | 1% |
| 4908 | Guava, strawberry, raw | Fruits and fruit juices | 0.22 mg | 1% |
| 4909 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% |
| 4910 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.22 mg | 1% |
| 4911 | Rhubarb, raw | Fruits and fruit juices | 0.22 mg | 1% |
| 4912 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 4913 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 0.22 mg | 1% |
| 4914 | Fish, pollock, (alaska), raw | Finfish and Shellfish Products | 0.22 mg | 1% |
| 4915 | Sweets, topping, marshmallow cream | Sweets | 0.22 mg | 1% |
| 4916 | Fast foods, side dish, coleslaw | Fast Foods | 0.22 mg | 1% |
| 4917 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 4918 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% |
| 4919 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.22 mg | 1% |
| 4920 | Candies, fudge, peanut butter, homemade | Sweets | 0.22 mg | 1% |
| 4921 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 4922 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 4923 | Sushi with vegetables, without fish | Mixed Dishes | 0.22 mg | 1% |
| 4924 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 4925 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.22 mg | 1% |
| 4926 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.22 mg | 1% |
| 4927 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.21 mg | 1% |
| 4928 | Dessert, frozen, ice cream, strawberry | Sweets | 0.21 mg | 1% |
| 4929 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.21 mg | 1% |
| 4930 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4931 | Tea, instant, sweetened, lemon flavour, powder, decaffeinated | Beverages | 0.21 mg | 1% |
| 4932 | Soup, stock, chicken, homemade | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4933 | Soup, broth, fish | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4934 | Blackberry, wild, raw | Fruits and fruit juices | 0.21 mg | 1% |
| 4935 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4936 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4937 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 0.21 mg | 1% |
| 4938 | Soup, chicken noodle, canned, condensed, water added, reduced sodium | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4939 | Soup, mushroom barley, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4940 | Soup, cream, celery, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4941 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 0.21 mg | 1% |
| 4942 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.21 mg | 1% |
| 4943 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 0.21 mg | 1% |
| 4944 | Cheese, cheshire | Dairy and Egg Products | 0.21 mg | 1% |
| 4945 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.21 mg | 1% |
| 4946 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4947 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4948 | Soup, vegetable beef, dehydrated, water added | Soups, Sauces and Gravies | 0.21 mg | 1% |
| 4949 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
| 4950 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.21 mg | 1% |
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