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 5751–5800 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5751 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 0.25 mg | 1% | USDA_SR |
| 5752 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 0.25 mg | 1% | USDA_SR |
| 5753 | Babyfood, fruit, pears, junior | Baby Foods | 0.25 mg | 1% | USDA_SR |
| 5754 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 5755 | Papayas, raw | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 5756 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5757 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5758 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5759 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5760 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5761 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5762 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.25 mg | 1% | USDA_SR |
| 5763 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% | USDA_SR |
| 5764 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 5765 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 5766 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.25 mg | 1% | USDA_SR |
| 5767 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.25 mg | 1% | CNF |
| 5768 | Juice drink, fruit, ready-to-drink | Beverages | 0.25 mg | 1% | CNF |
| 5769 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5770 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5771 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5772 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5773 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5774 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5775 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5776 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.25 mg | 1% | CNF |
| 5777 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5778 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5779 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 1% | CNF |
| 5780 | Peach, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5781 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5782 | Papaya, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5783 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5784 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5785 | Cranberry, raw | Fruits and fruit juices | 0.25 mg | 1% | CNF |
| 5786 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 1% | CNF |
| 5787 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.25 mg | 1% | CNF |
| 5788 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_FF |
| 5789 | Onions, red, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_FF |
| 5790 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_FF |
| 5791 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.24 mg | 1% | USDA_SR |
| 5792 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 5793 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 5794 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.24 mg | 1% | USDA_SR |
| 5795 | Babyfood, fruit, pears, strained | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 5796 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.24 mg | 1% | USDA_SR |
| 5797 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 5798 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 5799 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 5800 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.24 mg | 1% | USDA_SR |
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