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.
Without animal foods, you lose access to haem iron. Plant sources and fortified foods supply non-haem iron instead, which your body absorbs at a lower rate and loses to interference from phytates, tannins and polyphenols in the same meal. Eating vitamin C alongside iron-rich plants improves uptake substantially. Many fortified cereals and plant milks contain added iron in amounts comparable to meat, but absorption remains the limiting factor on a vegetarian or vegan diet.
FDA daily value: 18 mg
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Showing 5451–5500 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5451 | Mushroom, crimini | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_FF |
| 5452 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_FF |
| 5453 | Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E | Beverages | 0.31 mg | 2% | USDA_SR |
| 5454 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.31 mg | 2% | USDA_SR |
| 5455 | Gooseberries, raw | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 5456 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.31 mg | 2% | USDA_SR |
| 5457 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 0.31 mg | 2% | USDA_SR |
| 5458 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 0.31 mg | 2% | USDA_SR |
| 5459 | Apples, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 5460 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 0.31 mg | 2% | USDA_SR |
| 5461 | Fast foods, potato, mashed | Fast Foods | 0.31 mg | 2% | USDA_SR |
| 5462 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5463 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5464 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5465 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5466 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5467 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5468 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 5469 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5470 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5471 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5472 | Litchis, raw | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 5473 | Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_SR |
| 5474 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 5475 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.31 mg | 2% | USDA_SR |
| 5476 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 0.31 mg | 2% | CNF |
| 5477 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5478 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5479 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5480 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5481 | Fast foods, side dish, potato, mashed | Fast Foods | 0.31 mg | 2% | CNF |
| 5482 | Juice drink, pineapple and grapefruit, vitamin C added, canned | Beverages | 0.31 mg | 2% | CNF |
| 5483 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5484 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5485 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5486 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.31 mg | 2% | CNF |
| 5487 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 0.31 mg | 2% | CNF |
| 5488 | Lychee (litchi), raw | Fruits and fruit juices | 0.31 mg | 2% | CNF |
| 5489 | Kiwi fruit, raw | Fruits and fruit juices | 0.31 mg | 2% | CNF |
| 5490 | Gooseberry raw | Fruits and fruit juices | 0.31 mg | 2% | CNF |
| 5491 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 0.31 mg | 2% | CNF |
| 5492 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 2% | CNF |
| 5493 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.31 mg | 2% | USDA_FF |
| 5494 | Nectarines, raw | Fruits and Fruit Juices | 0.30 mg | 2% | USDA_FF |
| 5495 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 0.30 mg | 2% | USDA_SR |
| 5496 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.30 mg | 2% | USDA_SR |
| 5497 | Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C | Beverages | 0.30 mg | 2% | USDA_SR |
| 5498 | Beverages, V8 SPLASH Juice Drinks, Diet Strawberry Kiwi | Beverages | 0.30 mg | 2% | USDA_SR |
| 5499 | Beverages, Fruit punch drink, frozen concentrate | Beverages | 0.30 mg | 2% | USDA_SR |
| 5500 | Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.30 mg | 2% | USDA_SR |
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