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 5801–5850 of 6,739 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5801 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 5802 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 5803 | Pie fillings, canned, cherry | Sweets | 0.24 mg | 1% | USDA_SR |
| 5804 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | USDA_SR |
| 5805 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 5806 | Watermelon, raw | Fruits and Fruit Juices | 0.24 mg | 1% | USDA_SR |
| 5807 | Candies, white chocolate | Sweets | 0.24 mg | 1% | USDA_SR |
| 5808 | Pear, green anjou, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 5809 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 5810 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 5811 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.24 mg | 1% | CNF |
| 5812 | Sweets, pie fillings, canned, cherry | Sweets | 0.24 mg | 1% | CNF |
| 5813 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.24 mg | 1% | CNF |
| 5814 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% | CNF |
| 5815 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.24 mg | 1% | CNF |
| 5816 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 5817 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 5818 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 5819 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 1% | CNF |
| 5820 | Watermelon, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 5821 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 5822 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.24 mg | 1% | CNF |
| 5823 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.24 mg | 1% | CNF |
| 5824 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_FF |
| 5825 | Jackfruit, raw | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 5826 | Cake, angelfood, dry mix, prepared | Baked Products | 0.23 mg | 1% | USDA_SR |
| 5827 | POPEYES, Coleslaw | Fast Foods | 0.23 mg | 1% | USDA_SR |
| 5828 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.23 mg | 1% | USDA_SR |
| 5829 | Cranberries, raw | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 5830 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 5831 | Babyfood, fruit, peaches, junior | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 5832 | Babyfood, fruit, peaches, strained | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 5833 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 5834 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_SR |
| 5835 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.23 mg | 1% | USDA_SR |
| 5836 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 1% | USDA_SR |
| 5837 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 5838 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 5839 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.23 mg | 1% | USDA_SR |
| 5840 | Candies, marshmallows | Sweets | 0.23 mg | 1% | USDA_SR |
| 5841 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 1% | USDA_SR |
| 5842 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.23 mg | 1% | USDA_SR |
| 5843 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.23 mg | 1% | USDA_SR |
| 5844 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 0.23 mg | 1% | CNF |
| 5845 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.23 mg | 1% | CNF |
| 5846 | Candies, marshmallow | Sweets | 0.23 mg | 1% | CNF |
| 5847 | Cake, angel food, dry mix, prepared | Baked Products | 0.23 mg | 1% | CNF |
| 5848 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.23 mg | 1% | CNF |
| 5849 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 1% | CNF |
| 5850 | Applesauce, canned, unsweetened | Fruits and fruit juices | 0.23 mg | 1% | CNF |
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